Ben Plotnicki

Easy bike, 12 min

done

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Unloaded glute airplanes x 4/side x 3 sets, pause at end range each direction

Done – a little better today but still such a challenge at times 

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Lightly loaded side to side KB passes from single leg stance with 30 deg knee flexion x 8/direction/leg x 3 sets (change plate or light KB, pass back and forth in front of you and extend arm to side, then go back in other direction)

I love this – the focus and balance that goes into this make it a huge favorite of mine

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Supine leg whips x 4/side x 3 sets, pause at end range, during rest time do standing banded adductions with controlled eccentric x 8-10/side, skinny band

Did some standing banded adductions and actually played around with a side plank high band adduction on a set as well

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Side-lying clamshell pressups x 8/side x 3 sets, can use mini band around knees for extra resistance, during rest time do 30 frog pumps with pause at top

Dropped the mini band on my last set as I felt my quality was dipping a little

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3x through, not for time

Single leg banded hamstring curls from prone x 10/side into both legs hamstring curls x 15

Reverse plank table top pressup with 3 sec hold at top of each x 6

Piked Knee extensions x 18-20 with good quad squeeze at top (https://www.instagram.com/p/CCoxm4SFByc/, add band as you’d like to chase a little more pump)

The hamstring and quad pump here are pretty intense. Nice good feeling

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Easy bike 12 min

done

8/8

tttTD (metcon into lift)

This was one that I knew if I just focused on making fast quick transitions I was going to blow up real quick real soon, so my goal out the gate was to never fall of a 4sec/burpee – and wanted to try and stay/average around 3sec/rep as much as possible. With that goal I had to be smart about everything else and my thought was instead of trying to manage and coordinate my rest times. I felt the hang power snatch was going to get my heart rate more than the ohs so I wanted to be smart about not getting into the snatch too quick. My transitions from power snatch to burpee were tight and probably averaged around 5-7 seconds. All snatches were unbroken, after burpee probably took about 7 seconds before staring the ohs. And wanted to maintain 75 seconds per round or slightly under for as long as possible. I think I started to feel my burpee pace slow down around round 5, and that was also the round that my splits started stretching to 80-85 seconds. When I looked at the clock at the 10 min mark I was starting a new round and wanted to push to finish 2 hold rounds, I hesitated just a little to pick up the bar around the 11 min mark, and when I dropped into my burpee my bar was moving a little out of control and even had to head butt it to stop it from rolling so that ate up some time for sure and caused bme to possibly not finish the remaining 4 ohs.

Waited for about 90sec and opened my lift at 185, lifts went 185/215/245/275. 275 was a grind and not super clean but nailed it. 

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HSW skill work

Accumulate 6-8 sets of 25-35ft, some with limited rest, some on full rest

Did the throwdown at home which also meant not a flat surface to handstand walk on, driveway has a really nice slope so just did 6 sets for quality and tried to hit a couple going up the slant of the driveway which is a huge weakness

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Skin the cats on rings x 8-10 controlled reps

Since at home stepped into a german hang

will update last Friday and throwdown notes after session today.
8/10

A – Thruster from rack x 3 reps, new set every 90 sec x 6

185

B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec

B2 – Banded pull throughs from pseudo sumo stance x 10 for hip pop and glute squeeze, rest 20 sec

B3 – BB hip thrusts from low shoulder support height x 8-12 (add 15-20lbs this week), rest 3 min x 3 sets

205 – was more than 20 off last week but was just convenient and felt solid

C – 6 sets of 6 BB strict press, 120-125 this week, rest 2 min bt sets

125

D – 10 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed

The 2 extra sets was much harder this week

E – Single leg alternating crossbody strict toes to bar x 7/side x 3 sets (foot touches opposite hand, minimal momentum)

I used a little momentum on the last set, because the first 2 sets were hard, last week, 5/side not too bad but 7 got into that magic number of my abs feeling like they were blown up after completing the last few reps. 

8/11 (longer cyclic with mixed movement/positional work)

20 min AMRAP @ 60-70%

Row 20 cals @ 1200-1300 cal/hr

Scrape the rack shoulder press from straight leg seated x 10-12 (45-65lbs, light with activation focus of pressing into rig)

Loaded PVC behind the neck press from prone x 5-6

Row 20 cals @ 1200-1300 cal/hr

Kickstand goblet squats x 6/side

Plank to pike with feet on row seat or sliders x 8-10 reps with controlled negative

Got someone to join in the fun today, these are so sneaky because you throw in there @ “60-70%” effort knowing damn well the movements are hard to keep in those ranges, other casual transitions, You are sneaky.

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20 min AMRAP @ 60-70%

AB 15 cals @ 300 watts

1-arm DB 25ft/side OH walking lunge @ 60-70lbs

Uneven ring pullups x 3/orientation (top hand 6in higher than bottom hand)

AB 15 cals @ 300 watts

Glute ham raise with eccentric focus x 5 (try to do a 4-5 sec count from top to bottom, can use assist to return to top as needed)

Dbl KB front rack reverse alternating lunges x 10 (5/side)

I really like uneven ring pull ups, don’t know what it is, maybe it makes me feel like a kid doing on odd gymnastics movement. 

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20 min outdoor loaded walk/hike, vest or ruck

Done – weight vest and post rain humidity. 

BB cycling

10 TNG PC/PJ @ 115lbs

8 TNG PC/PJ @ 135lbs

6 TNG PC/PJ @ 155lbs

4 TNG PC/PJ @ 175lbs

2 TNG PC/PJ @ 195lbs

(start a new set every 2-2:30, space them out enough to you’re not rushed between weights, and can focus on making these reps clean)

Went with 2:30 – turnover felt pretty good, crisp and smooth today

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EMOM

Odd min – Row cals

Even min – 2 rounds of (2 power cleans @ 155lbs + 4 bar facing burpees)

Continue in this format until you accumulate 100 row cals

12:48 – As I got tired I started doing my power cleans touch in go for both sets, I think it was a confidence thing. My row pace dropped off more than it needed too in a couple of the middle rounds, I believe from my reflective math that I had 2 rounds that I really dipped and that was the 4th and 5th round, around minute 6 and 8, and then I made sure I got the efforts back up around 1100 average as I was in and our of 1200. It felt good to get after it again, I was really getting out of breath and heart rate was way up, but felt I did recover fairly quickly when I had 10-15sec after the 2 sets of barbell and burpee work

+ (rest 10-15 min)

EMOM

Odd min – AB cals

Even min – 2 rounds of (1 deadlift @ 315lbs + 20 DU’s)

Continue in this format until you accumulate 100 AB cals

12:52 – couple of good things happened here, I just picked up the damn bar and didn’t really care about it being 315. Also, somewhere around the 3rd or 4th time on the bike I had enough of a cruising pace and tried to push the pace a bit. I wasn’t able to hold high 300’s/low 400’s the whole minute but I definitely fought a little bit harder as I went as my confidence got up.

20 min AMRAP @ 60-70%

Row 20 cals @ 1200-1300 cal/hr

Scrape the rack shoulder press from straight leg seated x 8-10 (45-65lbs, light with activation focus of pressing into rig)

Light training bar or loaded PVC behind the neck press from prone x 5-6

Row 20 cals @ 1200-1300 cal/hr

Empty bar on back walking split stance good mornings x 10 steps/side (walk into next rep to alternate sides, take small steps)

Hanging tucked knees to bar x 3 (start in dead hang, tuck into a ball and rotate backwards pulling knees towards bar, drive movement with lats, try to do without any momentum)

Used empty PVC for the first round and did a training bar on second set of prone behind the neck press and man that was an eye opener, should’ve put some change plates on the PVC. scrape the rack presses were way more lat activation than I was anticipating. solid movement

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20 min AMRAP @ 60-70%

AB 15 cals @ 300 watts

1-arm DB shoulder to overhead x 6/side @ 60-70lbs

1-arm ring rows with rotation away at bottom x 6/side

AB 15 cals @ 300 watts

Nordic curl negatives with plyo pushup recovery x 5-6 (anchor bar down low and place the bar pad around it, blue pad under knees, control eccentric as far as you can then use a plyo pushup to return to top)

BB back rack reverse alternating lunges x 5/side @ 115-135lbs

Done – the db sto was a grind more on the core for stabilization than than push pressing/jerk

Knees were a little achy at start from the back rack reverse lunge but warmed up quickly

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20 min outdoor loaded walk/hike, vest or ruck

done

A – Box squats – 6-8 sets of 3, rest 90 sec, moderate loading

205  across

B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec

Love this

B2 – Banded pull throughs from pseudo sumo stance x 10 for hip pop and glute squeeze, rest 20 sec

done

B3 – BB hip thrusts from low shoulder support height x 8-12 (should feel a little more hamstrings with lower angle), rest 3 min x 3 sets

175 across

C – 6 sets of 6 BB strict press, same load for all sets, rest 2 min bt sets

115

D – 8 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed

Done – a little harder than i expected it to be

E – Single leg alternating crossbody strict toes to bar x 5/side (foot touches opposite hand, minimal momentum) 

Didn’t see a set range so did 3 sets

30 sec bike @ 90-92%

30 sec rest until you accumulate 125 cals

9:29 – on bike at home 

+ (rest as needed)

30 sec WB

30 sec rest until you accumulate 125 reps

8:26 – @ home so the side of the house and only have a 30 pounder. So that was kind of a moral victory with this week. Hit 14 on most sets, one set of 12 when I caught the ball a little off and one round of 15. On most rounds I did 10 reps, dropped the ball and took one quick breath and then got 4 more reps.

+ (rest as needed)

30 sec row

30 sec rest until you accumulate 125 cals

10:29 – legs were pretty tired after the wall ball and had a hard time consistently getting and staying above 1300 cal/hr for the intervals. Early on in the first 2 intervals or was 1400-1500 but was fighting for that.

+ (rest as needed)

30 sec anchored situps

30 sec rest until you accumulate 125 reps

8:06

Easy bike, 10 min

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Unloaded glute airplanes x 3/side x 3 sets, pause at end range each direction

+

Lightly loaded side to side KB passes from single leg stance with 30 deg knee flexion x 6/direction/leg x 3 sets (change plate or light KB, pass back and forth in front of you and extend arm to side, then go back in other direction)

Absolutely loved this

+

Supine leg whips x 3/side x 3 sets, pause at end range, during rest time do standing banded adductions with controlled eccentric x 8-10/side, skinny band

Making sure to maintain good hip extension each rep, it’s easy to get lazy here but paying attention to it.

+

Side-lying clamshell pressups x 6/side x 3 sets, can use mini band around knees for extra resistance, during rest time do 30 frog pumps with pause at top

Good stuff – frog pumps → making sure to keep get posterior pelvic tilt

+

3x through, not for time

Single leg banded hamstring curls from prone x 10/side into both legs hamstring curls x 15

Reverse plank table top pressup with 3 sec hold at top of each x 6

Piked Knee extensions x 18-20 with good quad squeeze at top (https://www.instagram.com/p/CCoxm4SFByc/  

add band as you’d like to chase a little more pump)

As soon as you find that right spot banded hamstring curls can be brutally tough. And the piked knee extensions are sneaky 

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Easy bike 10 min

This was an amazing session. The perfect thing I needed. I was in a great headspace, the attention and focus on quality movement and breath control. Its a very humbling experience to feel off but can’t pinpoint why, and how that effects your mind state when your goals and your why are were they are, and then you get a chance to hit up a session that puts you in a mental place that everything feels better just because you feel you left the session so much better than when you started it.

For Time: 

9 Squat Cleans @ 185lbs

27 Pistols 

7 Squat Cleans 225lbs

21 Pistols 

5 Squat Cleans 245lbs

15 Pistols 

10:16 – the 225 barbell was much slower than I wanted, had a plan for the 245 and was good with it, but  had no plan at 225 and that is why I think time got away from me, and leg fatigue of course. Pistols were fine just not smooth and consistently crisp. was afraid of pushing too hard would really slow me down on the barbell. 245 felt good off the ground the first couple of reps but the squat felt tough and then felt stronger as I went. 

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A1. Wall Ball; 30-40 UB reps @ 30/20# x 2 sets; rest 15 seconds 

A2. OHS; 12 reps for time @ 50% 1RM x 2 sets; rest 3min bw sets 

25 & 25 on wall balls – second set might have been 2-3 reps too many but wasn’t going to settle for less than the previous set. OHS was @ 135, most accurate current loading probably should’ve been 125ish but went here for convenience. 

Although this was really freaking hard, it had restored some faith of my struggles the last couple of days but that was before I went into the next piece.

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3 Sets: 

15 Cal Ski 

15 STOH @ 135/95# 

30′ FRWL @ 135/95# 

15 C2B 

rest 120 seconds 

15 Cal Ski

100 Double Unders 

30′ DBL DB OH Walking Lunge @ 50/35# 

10 DBL DB Hang Clean and Jerk @ 50/35# 

rest 3-4min 

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Shoulder Health Work 

I got 15 sto and about 4 lunge steps in and called it. It was very labored. I know this day was hard, and that is a lot of volume. It is also my day that I just don’t get as much sleep as my other days. But I’m getting a little worried on what might be going on. I’m showing no signs that are symptoms, the only big noticeable thing was on monday (maybe a little bit saturday but that was just really freaking hard and HOT!!!) is I feel I’m sweating more than I normally do. Now I don’t want to over react because it is the summer, we do live in the south so it is humid. I did feel good for the clean/pistol piece. And the Wall Ball/OHS felt pretty good too, however 25 might have been at/near my threshold making the OHS super tough, but that was what it was about. Breathing, position and smooth steady movement. The first one was the hardest b/c I really didn’t warm up for it which made the seconds one a little better. But going into the ski cal piece, my legs were shot, I was mentally tired and I felt it would be more of a risk to try and push through.

AB 60 cals @ 300-350 watts

rest 3 min x 3

4:24-4:16-4:23

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Planche lean with active shoulders and midline x 30 sec, rest 30 sec

Sandbag bear hug good mornings x 6-8, rest 30 sec

Single arm DB farmer carry 50ft/side, rest 30 sec

Single arm KB bottoms up front rack carry 50ft/side, rest 30 sec

HS walk 50ft, rest 90 sec x 2-3 sets

2 sets because I felt I was going to be pressed for time. Hs walk on first set did 25/25 because there were some people in the way. But 2nd set was 50. Good morning was at 150, for some twisted reason I like sandbag bear hug good morning

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Row 1k @ 1:54-1:56/500m pace

rest 3 min x 3

3:50.7-3:51.1-3:50.0

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Dbl DB z-press from straight leg seated x 8-10, rest 30 sec

Banded high rows from straight leg seated x 12-15, rest 30 sec

Empty training bar ext rotation to OH press to straight arm negative x 5-6 slow reps, rest 30 sec (https://www.instagram.com/p/BeWqIMRlH9n/?hl=en&taken-by=defrancosgym)

Seal crawl 50ft with feet on slidesrs, rest 30 sec

Sliding lunge matrix x 3/direction/leg, rest 90 sec x 3 sets

Really like the barbell ext rotation to OH press exercise. 

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Ski 1k @ 2:00-2:04/500m pace

rest 3 min x 3

Forgot to write down times but I know it was right at the 2:03-2:04 pace time

A – Hang squat snatch x 1/Snatch balance x 1/OHS x 1 – new complex every 3 min x 5. during rest times, accumulate some straight arm banded lat pulldowns and scap circles from standing with arms at sides and out in front

135-145-155-160-165 – footwork felt way off on the snatch balance, and I felt very stiff in the upper body. I’m sure there was still some left over residual from Saturday and sleep last night was probably about a 6/10. 15 banded lat pulldown and 5 scap circles of both movements both directions.

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EMOM x 6

6 AB cals

1 squat snatch @ 165

done

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EMOM x 6

4 bar facing burpees

1 squat snatch @ 185

Done but not crisp

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EMOM x 6

1 squat snatch @ 205

Did not do today, just felt off at 185, and didn’t think this would go well

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5 rounds for time

12 back squats from floor @ 165lbs

12 bar facing burpees

12 toes to bar

15:24, started the first 2 rounds with a good smooth pace and just hit a wall. It was hot and felt off and had a hard time pushing through the discomfort. In hindsight, about a week ago I got a digital bluetooth handheld dynamometer. Not the best quality but have been trying to get a couple of readings throughout the day and see what my numbers are. Well today, I had a hard time squeezing to get it up to my average pressure. Thought nothing of it, went to the gym about an 30 minutes later. I know this one squeeze does not tell the whole story. But with that reading and the quality of sleep, I wasn’t too bummed about the struggles of today’s training session.