Ben Plotnicki

9/8

Overlap

9/9

Power snatch – find a tough set of 4 TNG, rest as needed

175 ——— 170 was super clean one 175 was a little grindy, couldn’t find a great hip pop to make the turnover more efficient 

+

For time

Helena

3 rounds of (400m run, 12 BMU, 21 1-arm alternating DB snatches)

13:19. A couple of minor foot notes here. Did run on a rogue woodway, this thing was super super nice and very very smooth. Wasn’t sure if there were a similar quantifiable distance like the other runner but went to 375 as I had about a 25-30 meter jog back and forth from the rig for bar muscle up and db set up. Pull up bars were the super slick ones so in warm up and first round was very cautious. 2nd round I pushed it a little, bmu in 7 & 5 and kind of wished I had done 3 sets with really short break’s because after the dbs I really felt it was super hard to push the run. Slow run but transitioned as quick as I could and did a set of 5 and was planning on doing 3 sets but did 2 and moved slow on db but wasn’t going to put it down. 

+

Front squat myo-rep @ 155lbs

Start with a big unbroken set (picture AMRAP (-2)), rest 20 sec, 3-5 reps for speed and posture, rest 20 sec, 3-5 reps for speed and posture, rest 20 sec…continue in this fashion until you cannot complete at least 3 reps with good speed and mechanics OR you accumulate 50 reps for the day.

I remember how painful this was the last time i did this so my amrap -2 might have been more like minus 3, but I also should have taken some carbs post Helena to allow for a faster recovery at least mentally so it squatting actually felt better the more i got into it, so I did 7 out of the gate and then held 4’s for the most part, i few 3’s but tried to stay around 4

+

Glute ham raises – accumulate 30 reps for quality for the day

done

9/10 – OFF

9/11

3 sets of 25 HSPU, rest 2 min bt sets

Start each set with an AMRAP set of strict HSPU, then go into kipping reps to finish the 20

8-7-5 on the last set I had to come off the wall

+

3 sets of 35 pullups, rest 3 min bt sets

Start each set with an AMRAP set of strict chin over bar pullups, then go into kipping C2B to finish the 30

12–7-8

+

3 sets of 50 wallballs @ 30lbs, start each set with as big of an unbroken effort as possible, rest 3 min bt sets actively on bike erg

20-20-15 – i thought with the stuggles of the other two was going to be able to redeem myself here, but it was just not my day today

+

5 rounds not for time

30 sec face up plank hold on GHD

30 sec bear hug hold with 200lb sandbag

10/side banded pallof hold split squats

10/direction landmine rotations from tall kneeling

Called it after 3 – today was not a good day, after getting 8 hspu, down from last week i was really close to quitting for the day. Then when on my first set of pull ups i got even closer to quitting but just said lets get the volume and reframe the goal for the day. I slept decent last night, ate well yesterday and this morning but just felt really off. My right shoulder felt sticky, not painful but was hard to generate power from a good position in the handstand push up, like it needed to pop but just couldn’t

9/1

A1 – Circling GHD hip extensions x 5/direction

A2 – Twisting GHD sorenson hold x 5/direction

A3 – Hip blocked GHD back extensions x 5 slow reps

A4 – Reverse leg lifts from bench with mini band around ankles and ab mat under hips x 10-12, rest as needed x 2 sets

B – (Power snatch x 1/Heaving snatch balance x 1/OHS x 1) x 3 unbroken complexes, rest 3 min x 4 working sets

Wasn’t sure if this was tng out of the overhead squat into the power snatch, i did that up until the last set which i moved 155 and felt like it would’ve been a bit too grindy for that. 130-145-150-155

C1 – Bike 30 cals @ 400+ watts, rest 30 sec

Times were on bike were – 1:17 – 1:20 – 1:21 – 1:15

C2 – Squat clean x 1.1.1, rest no longer than 20 sec bt reps, 3-4 min bt sets x 4, find a tough working load by the last set

205-225-235-245 – also did this today as a pm as still did an am session with the boys that was partner based and majority machines

9/2

Throwdown:

Running Clock:

At 0:00, For time

Row 250m

15 Power Snatch @ 95lbs

10 BFB

15 Power Snatch @ 95lbs

Row 250m

rest to 10 min mark

At 10:00, For time

Row 250m

15 Thrusters @ 95lbs

10 Burpee Box Jump Overs

15 Thrusters @ 95lbs

Row 250m

*score = total working time

4:37 – 5:12 – had to hit this early so tried to get really fired up to get after it and then it punched me in the face. Power snatch just slowed me down, did UB on the first half and might have been a bad idea. Thrusters UB first half and had no umph to go 15 straight so tried to chop them up and rest as little as possible but that turned into really slow thrusters

+

Accumulate, not for time

40 pistols/side

80 GHD situps

120 russian swings @ 32kg

There is a definitive difference from my right side on the pistols. My left leg feels good and strong but not my right. I had an annoyance over the past 2-3 months on my right side that I used a ton of knees over toes and isometric holds to get back to a pain free environment but now I feel a little weaker on that side

9/3 – OFF

9/4

3 sets of 20 HSPU, rest 2 min bt sets

Start each set with an AMRAP set of strict HSPU, then go into kipping reps to finish the 20

10-8-7

+

3 sets of 30 pullups, rest 3 min bt sets

Start each set with an AMRAP set of strict chin over bar pullups, then go into kipping C2B to finish the 30

15-12-8 – and going to kipping after strict I felt very uncoordinated, this also was very very hard

+

3 sets of 40 wallballs @ 30lbs, start each set with as big of an unbroken effort as possible, rest 3 min bt sets actively on bike erg

28-20-20 – really wanted to hit unbroken for one of the sets but today was not the day. Was at gym with no bike erg so used spin bike

+

4 rounds not for time

30 sec face up plank hold on GHD

30 sec bear hug hold with 200lb sandbag

10/side banded pallof hold split squats

10/direction landmine rotations from tall kneeling

Done but smoked

9/5

12-15 min continuous

60 sec nasal breathing cyclical option (row/jog/bike)

60 sec regular breathing cyclical option

30 sec/side perfect stretch

20 sec hollow rocks

20 sec arch rocks

5/side side plank press ups

3 times through

+

12-15 min continuous

3/side TGU @ 35lbs

3 skin the cats on rings

3/direction parallette shoot throughs

3/leg shrimp squat + pistol squat (use a PVC/rig upright to help with balance and get some controlled loading on single leg)

Did 4 times even after clock expired – i feel the difference here too on that right leg – everything else felt really really good

+

5k easy bike

done

9/6

I was super tired today but gave everything i had in the moment but machine paces felt much easier to hold than the last time we did this or something similiar to this

2 rounds, continuous effort

Ski 250m @ steady effort (around 1:55/500m)

12 PC/PJ AFAP @ 115lbs

4:19

+ (rest to recovery)

2 rounds, continuous effort

Row 250m @ steady effort (around 1:50/500m)

12 thrusters AFAP @ 115lbs

3:12

+ (rest to recovery)

2 rounds, continuous effort

Echo 15 cals @ steady effort (300-350 watts)

12 power snatches @ 115lbs

4:20

+

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec

A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec

A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets

Going to have to make this piece up either later today or will get it in on friday

9/7 – OFF

8/30 (compete overlap, CF focus)

A. Power Snatch + Hang Squat Snatch + Squat Snatch: 5 complexes @ 95-115lbs; rest 60-90 sec b/t sets – breathing/cycling focus

115 – felt really good today, been focusing on foam rolling/opening up my lats more and it is helping my bottom position and building that confidence back in that position.

B. Hang Power Clean: 1 Rep every 20 sec @ 75-80% 1RM x 20 reps 

185 – when warming up this felt pretty heavy so stayed there, but as soon as the groove got greased better was solid and strong

C. Back Squat: 10,8,6,4; 60,70,75,80% 1RM 

215-255-275-295 – 295 was maybe about 1 more RIR, with the other loads feeling really good

+

5min Clock: 

22 Cal Row 

25 Deadlifts @ 225lbs

20 CTB Pull-ups 

AMRAP Rope Climbs in remaining time (5 rep cap) 

rest 5min with easy bike spin 

5min Clock: 

22 Cal Row 

20 Deadlifts @ 275lbs 

15 BMU 

AMRAP Rope Climbs in remianing time (5 rep cap) 

3 & 1 – was actually really surprised by how well i felt in the first one, the 2nd one, i knew that deadlift was going to be tough for me. I actually resorted to singles and stayed on top of the bar for the majority of the reps (i did have a few small sets in there), 2 sets on the bmi with enough time to get 1 rope climb but not enough time or recovery to get a 2nd

8/28

A – Paused front squat – 1 rep every 60 sec x 15

*3 sec dead stop pause in the bottom of each. build in load every 5, keep speed high and work on posture

165-185-195 – was so worried about going to heavy or a load that needed too much bracing

B – Snatch grip BTN push presses – 5 reps every 90 sec x 5 sets

*1 sec pause overhead at top of each rep

115

C1 – Wtd pullup x 1, rest 30 sec

70lbs

C2 – Strict pullup x 5-6, rest 30 sec

6

C3 – Band assisted strict chest to bar x 8-9, rest 3 min x 3 sets

9-9-8

D1 – Tempo strict ring dips x 5-6 (2020), rest 1 min

6 and felt i had good positions, 6 was good with about 2-3 RIR at that tempo so pretty pleased with that

D2 – Ring pushups with feet elevated x 12-14, rest 2 min x 3 sets

14’s

8/16

Pec Rehab

1. Push-ups – variation on hand placement: 2-4 x 60s AMRAP, rest as needed.

*Reps do NOT need to be UB, just play with different hand positions so we can make sure we are getting different joint angles

2. Depth Drop Push-up: 3-4 x 1.1.1.1, rest 5-10s, rest 2 minutes.

3. Feet Supported / Band Supported Matador Dip Eccentric: 2-4 x 1.1.1, rest 5-10s b/t reps, rest 2 minutes.

done

+

EMOM x 16 (start at 160)

Mins 1-4: 3 power snatches

Mins 5-8: 3 power cleans (add load)

Mins 9-12: 1 squat snatch (same bar as power cleans)

Mins 13-16: 1 squat clean (add load)

165-190-190-225

+

1 strong front squat every 2 min x 4

*start at 265

265-285-295-305

+

GHD sorenson hold, 3 sets of 80 sec, rest as needed

Done 

8/17 – OFF

8/18

Overlap

+

Ruck walk 45-60 min

8/19

3 min AMRAP:

10 Wall Facing Strict HSPU’s

15 Strict HSPU’s

AMRAP Kip HSPU’s in Remaining time

*All at 10″ x 30″ Line Standard

10 – I’m glad this was only one time through. I might have needed 10 minutes to recover and do it again. A few of the strict reps I fell off the wall and had to adjust my plan/strategy. Finished with 30sec seconds left and just stayed on the walk and fight for every rep. 

+

2 min AMRAP:

Max Distance Sandbag Bag Bearhug Carry

*25ft turnarounds, both feet must cross over line before turning around.

*Score is total distance counted in 5ft increments

64 i believe — 320 – started out with 150’ unbroken. Not sure that was the best decision for max distance but I didn’t want to pick it up again. 

+

Throwdown: 

AMRAP 8

12 Wallballs (20lbs to 10ft

10 TTB

8 Single arm Kettlebell Snatch (24kg) switch hands every 4 reps

5+16 ——- the snatches got slower every round, it was definitely the limiter, mentally and physically. My speed per rep slowed down and desire to pick it up right away slowed down as well. Wall ball and ttb were good. One thing I did really well today was fast (as fast as could be based on logistics) to wall ball and ttb. I want to slow down at one point but I didn’t because I knew I would with the bell. Did a boat load of double kb cleans yesterday and my wrist are a little sore right now so I just had to mentally block that out and endure 

8/20 – OFF

8/21

Every 8 min x 3 sets

Set 1: 21-15-9 of (Bike erg cals + Toes to bar)

Set 2: 21-15-9 of (Ski erg cals + 1-arm alternating DB snatches @ 50lbs)

Set 3: 21-15-9 of (Row cals + Line facing burpees)

3:20——4:50——5:1 i went pretty hard on the first one and then i felt like i couldn’t keep my foot on the gas pedal on the 2nd round of ski and on…..on the row/burpee – i also felt like i went too hard on the 21’s and when i hopped back on the rower i had no juice left

+

RMU str wk 2

A. 2-position jumping muscle ups x 12, rest as needed

*notice that the shoulders are still the highest point- then the hips (which are open!)

**3rd video: https://www.instagram.com/p/B1RwVaupGCw/

B1. 15-20 sec. ribcage hold x4, rest as needed

*palms face out (the same position we want at the top of the pull)

**6th video in A

B2. 6-8 dip swings x4, rest as needed

*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement 

**2nd video in A

These felt pretty good today

2 rounds, continuous effort

Ski 250m @ steady effort (around 1:52-1:55/500m)

8 PC/PJ @ 115lbs

3:21 – tng the first round but did a mix in the 2nd round.

+ (rest to recovery)

2 rounds, continuous effort

Row 250m @ steady effort (around 1:42-1:45/500m)

8 thrusters @ 115lbs

2:58- felt pretty good with the thrusters, but didn’t pull the bar down on all reps only a few

+ (rest to recovery)

2 rounds, continuous effort

Echo 15 cals @ steady effort (350-375watts)

8 power snatches @ 115lbs

3:11 – all singles here – i did have a hard time on the first set to drop the wattage down to 375, but was right in that zone on the 2nd round

+

RMU str wk 1

2-position jumping muscle ups x10, rest as needed

*notice that the shoulders are still the highest point- then the hips (which are open!)

* https://youtu.be/KXXY82eZU98?list=UUCDN1sR31E6uSu6TJvaTijQ

done

B1. 10-15 sec. ribcage hold x4, rest as needed

*palms face out (the same position we want at the top of the pull)

* https://youtu.be/ofRofi3FROI?list=UUCDN1sR31E6uSu6TJvaTijQ

Hard to find the right angle but done 

B2. 4-6 dip swings x4, rest as needed

*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement 

* https://youtu.be/3MzTsLrYSNo?list=UUCDN1sR31E6uSu6TJvaTijQ

Done – didn’t feel too bad at all, just felt a little weak in the position