Ben Plotnicki

A – Chest to bar pullups – 6 sets of 5 unbroken reps for time, rest 1:1 x 2 sets

1:12 & 1:56 – felt a little spastic and rushed in the first set. Didn’t have a plan, drop down and get back up quickly. It was around set 5 that I could feel I needed to take a short break. And then the last 10 and was conscious of the whole second set that I was pulling before my hips opened. Tried fixing it mentally but was pretty spent at that point so was hard to conserve that energy in set 2. Next week I’m going to focus more on being fluid and smooth and less about my time, which will probably help overall in the big picture

B – Strict HSPU x 5 + Kipping HSPU x 15 for time, rest 4-5 min x 3 sets

30-29-43 – on set 3 I could feel the fatigue really kicking in so I can wanted to slow my reps down and not short change any good rep range of motion standards 

C1 – Dbl DB top to top alternating bench press x 12-16, rest 1 min

16 @ 50’s per hand

C2 – Dbl DB top to top alternating bent over row x 12-16, rest 1 min (non-working hand rests at top in elbow flexion)

Took a little bit of mental coordination to get it. 16 @ 50’s per hand

C3 – BB landmine rotations from tall kneeling x 16 (8/direction), rest 1 min

Toughest of the superset

C4 – Empty BB turkish situps x 8 + Empty BB hold with flutter kicks x 16, rest 1 min x 3

I suck horribly at these – the sit up that it

D – Banded series for shoulder care

done

A – Hang Squat snatch x 1/Snatch balance x 1 – new complex EMOM x 10, light to moderate

115 – was really light to moderate, but this was perfect. The snatch balance really focused on great engagement overhead, squat snatch good position, below the knee and good transition to power position

B – Hang squat clean x 1/Push jerk x 2 – new complex EMOM x 8, light to moderate

165 – played with several different things in the push jerk. Would pause in a few in a 2inch dip, some tng at shoulder, just wanted to work different positions to improve leg/hip drive from the front rack position

C – Back squats – 10*215, 8*235, 6*(250,265,285). rest 2-3 min

done – felt really good here today and pleased with how these felt

D – Front squats – 5*(200,230,250,250). rest 2-3 min

done – 250 was tough but still solid and good

E1 – Spanish squats on racked BB x 15-20 with KB goblet hold, rest 1 min (https://www.youtube.com/watch?v=ZNxfc4rFLxk)

done – 20 reps across

E2 – Band assisted nordic curls x 4-6, rest 1 min x 3 sets

Done

This was so much more manageable and tolerable on my body. Last week I wore belt and knee wraps to tolerate the volume. Today was great, body felt good and felt fast and strong on squat. No braces and no sleeves. Also spent time in warm up and even going through it again before squats of really making sure of glute engagement and trying to maintain a posterior pelvic tilt

Breathe Retention Holds: 5 attempts; rest 90 sec b/t attempts

23-19-23-25-26

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A/B 5 min – start easy & increase speed every minute to a 90% effort

Done 

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I had no fight in me today, some things weighing heavy on my mind and my heart. 

EMOM x 30 or until failure

Odd sets – 15 cal AB

Even sets – 15 burpees (jump/clap behind head)

Did 6 @ 15/15, 2 min break did 10 sets @ 13/13, 2 min break and did 14 @ 11/11. At that point I realized how close I was to the total goal of volume, rested about 5-6 minutes and did an emom set @ 15/15 & 13/13. Today was just not a good day and I chose to drop the numbers because my mind wasn’t in it at all. 

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(if you fail before 30 min, take a 2 min break, then reduce both counts by 2 (doing 13/13 each round). if you fail again, do the same to drop to 11/11, and so on until you complete 30 min or 15 rounds of each)

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Breath retention holds, 5 attempts, rest 90 sec

Completely forgot to do after

A – Exaggerated arching hang into dead hang x 6 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)

6 reps was fairly tough, had to rest a little longer because I felt quality was waning at set 4

B1 – Band resisted strict C2B AMRAP, rest 30 sec

5 – 3 – 1

B2 – Strict C2B AMRAP, rest 30 sec

4 – 3 – 1

B3 – Band assisted strict C2B AMRAP into Band assisted chin over bar pullups AMRAP, rest 4-5 min x 3 sets (make these true AMRAP’s this week)

4+6 – 5+4 – 5+6

C1 – Strict HSPU AMRAP, rest 30 sec

14 – 9 – 6

C2 – Kipping HSPU AMRAP, rest 30 sec

13 – 13 – 10 (got really sloppy on the last set and feel that my heel would not have crossed the line on 2-3 reps 

C3 – BB shoulder to overhead @ 115lbs x 15 for time, rest 4-5 min x 3 sets

23 – 25 – 27

D1 – AMRAP 1-DB strict press L arm, rest 1 min

8 – 8 – 6

D2 – AMRAP Diamond pushups, rest 1 min

6 (pauses in the bottom, not doing that again) – 13 – 12

D3 – AMRAP 1-DB strict press R arm, rest 1 min

8 – 8 – 6

D4 – 10 pendlay rows, rest 1 min x 3 sets

Done @ 115

A – Snatch pull to hold at power position x 1/Floating snatch high pull x 1/Floating squat snatch x 1, new complex every 2:30 x 6, build in load from last week)

145×2, 155×2, 165×1, 167.5 x 1

B – PC/PJ x 9 unbroken reps, rest 3 min x 3

165 – not sure who upset you this day that you wrote up this progression but this was terrible. After the first set I seriously contemplated dropping down to 155. It hurt and it hurt bad. But I stuck it out and made it hurt even worst

C – PC/PJ x 6 unbroken reps, rest 3 min x 3

175-180-185 – these weren’t as bad as the set of 9 or last week but still terrible. As long as I caught these in a good rack position I was fine going overhead but was a grind if I didn’t. It started getting tough as grip became a limiter and wasn’t as smooth in eccentric control

D – PC/PJ x 3 unbroken reps, new triple every 3 min x 3

205 – missed the last jerk on the first set, I actually had to almost squat the last clean as I struggled with resetting my hook grip from rep 2 to 3. Cleaned it up for set 3 as I was prepared that resetting hook was going to be a challenge, so lowered the barbell to the shoulders to keep my composure instead of going straight to the ground.

E – Back squats – 10*215, 8*255, 6*265, 4*285. rest 2-3 min

Done – I might have went into the well too much for the set of 9 pc/pj or was just under fueled, but this was extremely tough for me to do in one session. I was spent mentally and physically. I did grind through them but had to use a belt and knee wraps but didn’t want to it. If this is general plan for Friday for a while with implementing a squat routine, would it be ok to hit this in 2 sessions?

F – Front squats – 5*(200,230,230,230). rest 2-3 min

This was better than the back squat but still was just a bit much for me in one session

G1 – Spanish squats on racked BB x 15-20 with KB goblet hold, rest 1 min 

(https://www.youtube.com/watch?v=ZNxfc4rFLxk)

Did not do, my knees were toast. I did 3 sets of frog pumps as I wanted to do something to finish just didn’t think I had it in me to execute G at high quality. 

G2 – Band assisted nordic curls x 4-6, rest 1 min x 3 sets

Breathe Retention Holds: 5 attempts; rest 90 sec b/t attempts

33-28-27-21-38(accidentally took a breath in on the last set when it was time to go)

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A/B 5 min – start easy & increase speed every minute to a 90% effort

Done 

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EMOM x 5:

At the top of each minute, standing behind rower, get on & sprint for 10 seconds, then settle into a 85-90% effort for 20 seconds; rest remainder of minute/reset.

done – this was good. the last set I tried to go a little too fast and a little out of control and I almost fell off the seat

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Death by Machines:

EMOM x until failure:

Even Minute: A/B 5 Calories

Odd Minute: Row 5 Calories

*Increase by 1 calorie on each machine each set.

Bike – 17 + 13

Row – 25 + 25

Total = had no killer instinct on the bike, the time just kept creeping away and I didn’t push enough on the front end of the minute to finish strong. But I fought on the rower. I will say, the 26th cal turned over fractions past the buzzer, if we had instant replay it would have been super close. 

Cool Down:

Breathe Retention Holds: 5 attempts; rest 90 sec b/t attempts

*Compare scores to warm-up

14-19-20-21-23 – started bad but got better as I went. Really tried to relax a little more on the back end

A – Exaggerated arching hang into dead hang x 4-5 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)

Done – positions felt a little better today than last week, just felt stronger in them

B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec

5 – 4 – 4

B2 – Strict C2B AMRAP (-1), rest 30 sec

4 – 4 – 4

B3 – Band assisted strict C2B AMRAP (-1) into Band assisted chin over bar pullups AMRAP (-1), rest 4-5 min x 3 sets

7+4 – 6+4 – 6+4

C1 – Strict HSPU AMRAP (-1), rest 30 sec

10 – 9 – 8

C2 – Kipping HSPU AMRAP (-1), rest 30 sec

12 – 11 – 12

C3 – BB shoulder to overhead @ 115lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets

15 – 14 – 12

D1 – 1-arm DB bench press x 10/side, rest 15 sec bt arms, 60 sec after both

done @ 50

D2 – 1-arm DB bent over row x 10/side, rest 15 sec bt arms, 60 sec after both x 3 sets

Done @ 70

Really pleased with todays session. I wasn’t super jazzed up about it too much. Did a ton of yard work yesterday and was out in the son all day so had a pretty nice sun burn as well so didn’t have huge performance expectations from today.

3/24

10 rounds for time (push the pace here, want to benchmark this and come back for retest)

Row 500m

15 burpees (minimal jump, hands clap behind head) 

30:31

Row splits –    1:49.6 – 1:52.8 – 1:54.5 – 1:56.9 – 1:56.1 – 1:58.6 – 1:59.7 – 1:58.8 – 1:58.5 – 1:55.5

goal was to be sub 30…..I knew this would take keeping the row a little bit faster and fast transitions. My burpee pace started slowing down around round 6 it felt like, rows started feeling like a ton of work around round 7. This was about the time I realized it was going to be hard to make my goal. And shortly after that moment I started thinking about which social media platform I was going to unfriend you on first. 

3/25

Ring MU exposure if you can get to gym this day, if not no worries

Did them in sets of 3,4, and a 5 here and there. I think I accumulated bt 20-26 reps 

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AMRAP 7 min

3,3,6,6,9,9,…reps of

Toes to bar

OHS @ 95lbs

131 – completed 18’s and started on the set of 21 ttb – broke the 18s of the OHS, couldn’t see the clock and if I could’ve I might have grinded through 6 more reps, would have definitely allowed for several more ttb. As I got deeper into this piece I felt my grip became a bigger limiter overall than trunk flexion.

(rest 7 min)

AMRAP 7 min

5 squat snatches @ 155lbs

50 DU’s

50ft HSW

2+4
took me a few reps on the 155 to loosen up from the previous piece. it was more my shoulders and wrist that were senstive and then leg drive out of the squat wasn’t as fast as I would like.

3/26 – OFF

3/27

A – Build to a tough front squat single

330

B – Build to a tough back squat single

355

(going to use these numbers to start a squat cycle, so make them tough)

C – Snatch pull to hold at power position x 1/Floating snatch high pull x 1/Floating squat snatch x 1, new complex every 2:30 x 6, moderate loading, goal of building consistent launch positions while keeping good tension on the bar and good leg drive through floor)

135×2, 145×2, 155×2

D – PC/PJ x 6 unbroken reps, rest 2 min x 3

175 – this was the hardest one of the 3

E – PC/PJ x 4 unbroken reps, rest 3 min x 2

190

F – PC/PJ x 2 unbroken reps, new double every 3 min x 4

205

G1 – Spanish squats on racked BB x 15-20 with KB goblet hold, rest 1 min 

(https://www.youtube.com/watch?v=ZNxfc4rFLxk)

15 each set, finally got a set up that felt good, knees were a little achy by the end of the day so that is the only reason I didn’t go for 20

G2 – Band assisted nordic curls x 4-6, rest 1 min x 3 sets

This is hard to find the appropriate amount of resistance, not too much or too little

A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)

really like these – myabe in my post crossfit career I want to dream of moving like these guys in the Ido Portal clan

B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec

3-3-1

B2 – Strict C2B AMRAP (-1), rest 30 sec

5-5-3

B3 – Band assisted strict C2B AMRAP (-1), rest 4-5 min x 3 sets (same)

6-6-5

C1 – Strict HSPU AMRAP (-1), rest 30 sec

10-8-5

C2 – Kipping HSPU AMRAP (-1), rest 30 sec

11-11-8

C3 – BB shoulder to overhead @ 105lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets

17-16-15

D1 – 1-arm DB bench press x 8/side, rest 15 sec bt arms, 60 sec after both

50 – controlled and felt good. 50 is as heavy as I have for db’s but do have a 70lb kb

D2 – 1-arm DB bent over row x 8/side, rest 15 sec bt arms, 60 sec after both x 3 sets

70

3/20

Squat snatch – accumulate 10 reps @ 165-185lbs for quality

165 x 5, 185x 5

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Split Jerk – accumulate 8 reps @ 205-225 for quality, 3 sec hold in catch

Stuck with 205 across….wrist was super irritated today. 

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Front Squat – 3×3, rest 2-3 min

255-275×2, 275 might have been a little aggressive for the day. 

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Every 5 min x 4 sets

30 wallballs

20 AB cals

10 bar facing burpees

3:26, 3:49, 3:52, 3:56 – for the record, a small detail I kind of forgot to mention is that at time of doing this I did not have access to a 20lb wall ball, only a 30. Wall ball target is outside of the garage so was going to have to transition quickly to bike to make this work. Then the rain came! My options were 30lb wall balls in the rain, not a great combination. 2nd option was dbl db thruster @ 35/hand, then the rain starting coming down really really had, so really really wet wall balls become not an option at all. So thrusters it was, yuck, yuck and double yuck. I did extend my rest my about 90sec going into the 4th set, I was originally going to power through but my burpee speed really slowed down in the 3rd set.

3/21

tttTD (either full or at home version)

Full version @ 24:16 – fyi runs, were about 750 (with a huge elevation change uphill both ways ;-). I came into the garage @ 22:03 after the last run and knew I had to do big sets of the front squats, so I started and tried formulating a plan. As I got closer, i thought I can do 2 sets, and then I thought just keep going, my hands, grip became what I was more worried about for doing the set unbroken, not as much for the legs. So was pretty happy with the ability to finish the 50 squats unbroken to make sure I didn’t cap.