Ben Plotnicki

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
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
felt like a kid jumping here

B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
24” focused on landing with knees barely bent

C – Front squat autoregulated sets – 6 sets of 3 @ 7-8 RPE (2-3 reps in reserve each set)
225

D – BB hip thrusts x 12,12,8,8,20. rest 3 min
155-175-185-205-135

E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 90 sec hold
done

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For time
100 jumping air squats (jump = feet barely leave floor. make it burn)

3:24

I have a lot of questions about this, my heart rate was up, but I never felt major oxygen debt from breathing, what I did feel was that I thought I might have potentialed failed a jump Sqaut, don’t really know how that’s possible but that’s what I felt. I still once a week do some hypoxia drills so not sure if that played a role at all, but was amazed at the quad burn. It felt a lot like doing leg extension 21’s burnouts.

I started out with a set of 35 and thought man this isn’t bad, and then it hit me, then it was like 8-9 at a time and thought my quads were going to quit working.

EMOM x 10 (use same bar)
Odd min – 2 squat snatches
Even min – 3 power snatches
155 – felt pretty good

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EMOM x 6 (both lifts in same minute)
Power clean/Push jerk x 1
Power clean/Split jerk x 1
205 – might have been a bit aggressive here since it’s been a while but was done pretty quickly

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3 sets
Yoke back rack carry 50ft
AB 15 cals high effort
rest 60 sec
Sandbag bear hug carry 50ft
Prowler push 50ft high effort
rest 60 sec
Farmer carry 50ft tough
Ski erg 10 cals high effort
rest 4 min
forgot to check time, set up gym and equipment made transitions not as quick as I would’ve liked

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Axle bar zercher carry 100ft, rest 2 min x 4 sets
@ 135

All the strongman stough had me spent, felt great during but when I was done, I was smoked.

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s)
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Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s)
these were awesome – I loved them, going to do a couple of times even when not in design

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RKC plank HARD contraction 8 sec on, :52 sec rest x 6
done

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Run 400m into
40 cals each (Row/Ski/AB)
rest 4 min
Run 600m into
30 cals each (Row/Ski/AB)
rest 4 min
Run 800m into
20 cals each (Row/ski/AB)
rest 4 min
Run 1000m into
10 cals each (Row/ski/AB)

43:36 – without taking out rest

So I was looking forward to this and it was a much bigger ball buster than I anticipated. Going into the runs after the bikes my legs were heavier than I expected. Loved the challenge

A – Ring Mu – 3 reps EMOM x 6-8 for quality
felt heavy and joints a little achy, the body loved the week off but getting jazzed back up was hard. Mind was ready but body was slow to go

B1 – 1-arm sled drag from front plank x 25ft/side, rest 30 sec bt sides, 30 sec after both (https://www.youtube.com/watch?v=My5DoeTEm-0)
+25 on sled – this was solid, I liked this a lot

B2 – Banded high rows with thick grips from straight leg seated x 18-20, rest 90 sec x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
used the towels

(strength into endurance stimulus here, load the sled up so that it is tough but that you can maintain a good plank hold throughout, not as much rotation/lean as this guy)
C1 – Towel threaded KB bicep curls x 8-10, rest 0 sec
26

C2 – Towel threaded KB farmer carry 75-100ft, rest 2 min x 4 sets (thread towel or shirt through KB handle, do dbl KB curls with supination at top, then immediately into the carry)
26

D – Wrist flexion/extension curls with banded KB on BB sleeve – 1 raise each direction x 4 sets
done – felt a little awkward and trying to get comfortable with the movement

Cascade workout

100 du’s

25 pull up

80 du’s

20 pull up

60 du’s

15 pull up

40 du’s

10 pull up

20 du’s

5 pull up

8:26

I went back and forth on plan of attack and when I picked up the rope I thought about doing a couple of sets, but then thought go for it all the way and find out if it’s doable. Went UB on rope for 100, all pull ups done UB. Pull ups had a bigger effect on rope then rope had on pull ups. going to go back and watch/track transition/rest time in video to try and determine the value of breaking because I should be able to go through it this way. A lot also depends where in the order of events this stacks up for me. Pull ups felt ok, I can be cleaner and crisper, especially after getting more reps in this coming tuesday. 

wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw
scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit

done

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Every 60 sec x 8 sets
1 clean and jerk

225 across
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Every 90 sec x 6 sets
4 deadlifts @ 275-295 + 30 DU’s

@ 275 with the heavy RPM rope
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Every 120 sec x 4 sets
Yoke back rack carry 50ft, tough

@+180
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A1 – Plank walk with feet on sliders, 25ft forward and back x 3 unbroken trips, rest 30 sec

Not as bad today, but still suck
A2 – Plate halos from tall kneeling x 5/direction, rest 30 sec

done
A3 – Stir the pots on swiss ball x 8/direction, rest 90 sec x 3 sets

done
B – Frog pumps 3 sets of 50, rest 2 min

done

PM

Sandbag/rope climb workout

13:20

almost failed my last rope climb, my biceps had been doing all the work on the decent and towards the end doing too much work on the ascent. Sandbag wasn’t that big of a deal, wish I would’ve video’d so I could have a better pacing plan with bag. I have to get better at being more efficient coming down the rope. going to play around with some technique things and skills and drills this week. that will be a huge differnece maker come game day

Banded ankle dorsiflexion x 10/side
Banded ankle plantarflexion x 10/side, 2 sets
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A1 – Banded terminal knee extensions x 18/side
A2 – Seated sumo stance BB good mornings x 6-8
A3 – Bent knee GHD hip extensions x 8-10, rest as needed x 3 sets
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3 min dynamic occlusion. tie tourniquet/band gently at top of each leg at around 6/10 tightness, light air bike for 3 min, then dismount and remove bands, rest 3-5 min and repeat 1 more time for 2 sets
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Dynamic Activation running drills AND scap stability drills for DB thrusters
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Run 100m progressive intensity, ending high effort into 5/side single arm DB thrusters, rest walk back to start x 4
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Run/DB thruster workout in full
13:15

I do not think the apple watch was completely accurate, It registered 800 meters at around 5:15, I’m well aware that I’m not a great runner but that felt way off and that would be slower than a 10 min mile, I’m pretty sure I wasn’t running that slow. I still ran “900m” on the back end and that was about the same. The first 100m were slow, but I didn’t walk as much as I wanted to but I made sure I pushed on. Picked it up and I grinded.

Thrusters were done in 2 sets – 15 in left hand/20 in right hand – then 15 in left and 10 in right.

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Circling GHD hip extensions x 3/direction
Twisting GHD sorenson hold x 3/direction
Hip blocked GHD back extensions x 4 slow reps (ensure spinal flexion/extension)
Reverse leg lifts from bench with mini band around ankles and ab mat under hips x 6-8, no spine extension here
2-3 times through

I know we use a ton of multiplanar work for posterior chain/midline, is there any value to anterior chain multiplanar or should that just stay with good old globo gym?

AB 4 min @ 150-200 watts, rest 30 sec
Row 4 min @ 1000-1200 cal/hr, rest 30 sec
Ski 4 min @ 800-1000 cal/hr, rest 30 sec
all good here, legs were a little tired starting out, row was the hardest to maintain

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AB 2 min @ 275-325 watts, rest 1 min
Row 2 min @ 1200-1400 cal/hr, rest 1 min
Ski 2 min @ 1000-1100 cal/hr, rest 1 min
all good here as well

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AB 1 min @ 450 watts, rest 90 sec
Row 1 min @ 1400-1600 cal/hr, rest 90 sec
Ski 1 min @ 1100-1200 cal/hr, rest 90 sec
upper 400’s on bike

1500+ on row

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AB 30 sec hard, rest 2 min
Row 30 sec hard, rest 2 min
Ski 30 sec hard, rest 2 min
around 878 on bike, wanted to get into and hold 900 but legs didn’t want it to happen today

2200+ on rower

Don’t remember exactly on ski, but think it was around 1700 – don’t quote me here though

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Foam roller rollouts x 6 reps, rest 30-45 sec bt reps, go slow and controlled through a range that you can stop and return from (https://www.instagram.com/p/BnPAempANvu/?taken-by=lukahocevar)
can’t wait to make all my athletes do these 🙂
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Wall bridge with active posterior pelvic tilt x 90 sec iso hold x 2 sets (ensure active posterior tilt and hamstrings pulling feet down towards floor – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym)
I have never completely felt like I was going to fail at an iso hold until these

AM
EMOM x 24
Min 1 – 8 sec AB sprint
Min 2 – 10 sec row sprint
Min 3 – 12 sec ski sprint
Min 4 – rest
Bike avg wattage was around 1300, got into upper 1400’s on the 2nd set but that was the highest

Row avg – 1:21 pretty consistently

Ski avg – 1:30 – couldn’t dip below 1:30 but was consistent on all sets

+
15-20 min mobility and down regulation work

PM
A – Unbroken complex of Power clean x 3/Thruster x 3/Front squat x 3/Split jerk x 3 – build to max effort load for this in 3 attempts or less

205 – the 3rd thruster I could feel my back round a little bit so I thought this was a good place to call it
B – Front squat – 1 rep @ 255lbs, rest 30 sec, 2 reps @ 255lbs, rest 30 sec, 3 reps @ 255lbs, rest 30 sec…repeat and continue to add 1 rep each set until you hit 9/10 RPE (a set where you know you can only complete 1 more rep). rest 5 min x 2 sets

5 – 4

1st set I feel I could’ve gotten into the 6’s but not finish. The 2nd was pretty close to the end
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AB 30 cals @ 90% effort, rest 15 sec
AMRAP unbroken 30lb wallballs
rest 4 min x 2 sets
30 – 19

First bike, went hard and then cruised, the 2nd set was probably closer to sustainable 90% effort, that set I maintained upper 600’s lower 700’s the whole 30 cals which I was pretty excited about, that set was faster and had some carry over into the wall ball set

2nd set – missed the wall completely on rep 20 and couldn’t catch it to save it.

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Row 30 cals @ 90% effort, rest 15 sec
AMRAP unbroken C2B pullups
rest 4 min x 2 sets

21-15

Tank was starting to run on E, first row stayed around 1300-1400 Cal/hr – 2nd was survival – pull ups felt good was just pretty smoked by the time I got there.

For time
Christine

10:33

Did not do this under ideal circumstances, lack of sleep, poor nutrition and some adult beverages the night before, but it forced me to plan my attack a little better than I might have. Row splits were 1:47.1 – 1:49.9 – 1:48.9 – gameday, I have to row faster. What I did notice was after the first round of box jumps, I felt my leg drive on the rower effected as well as how much box jumps elevate my heart rate. 2nd round, first 8-9 reps, i tried to do a rep every 4 sec by watching the clock on top of the box and stepping down, this helped mentally helped me so I felt it allowed me to push a little harder on the last row.
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Foam roller rollouts x 6 reps, rest 30-45 sec bt reps, go slow and controlled through a range that you can stop and return from (https://www.instagram.com/p/BnPAempANvu/?taken-by=lukahocevar)

done
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Wall bridge with active posterior pelvic tilt x 90 sec iso hold x 2 sets (ensure active posterior tilt and hamstrings pulling feet down towards floor – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym)

done
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Easy 15 min bike cooldown

About 10 mintutes