Ben Plotnicki

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
+
Every 60 sec x 8 sets
1 squat snatch/1 OHS – build in load every crisp make
Finished at 215

Added 10lbs per set on the minute

+
Every 90 sec x 6 sets
4 BB bench press @ 165-185 + 6 BBJO @ 24in

This is a mean evil way to work on my burpee

Weight done @ 165 – weight and 4 reps were perfect for today. Shoulder managed it well, it was more of an annoying discomfort/pain, not an oh shit pain or I’m worried pain. More like some grinding gears
+
Every 120 sec x 4 sets
Yoke OH carry 50ft

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

Dumbbest exercise you have ever made me do. This was fucking hard. Going back was easy, forward was pure evil
A2 – Plate halos from tall kneeling x 5/direction, rest 30 sec
A3 – Stir the pots on swiss ball x 8/direction, rest 90 sec x 3 sets
B – Frog pumps 3 sets of 50, rest 2 min
done

AM
Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Squat clean thruster – 1 rep EMOM until failure, start at 165 and add 10lbs/make

255 last successful lift – 265 was a good clean but couldn’t transition from my racking position to a good pressing positon
B – Single arm DB thrusters x 8/side, rest 45 sec/90 sec x 4 sets, build to challenging load

50-60-70-75

Couldn’t get 80 off of my left shoulder, trying to hold it in the rack position hurt slightly and couldn’t push pass the discomfort
C – Single arm half kneeling landmine OH press @ 31X1 tempo x 8/side, rest 30 sec/90 sec x 3 sets

+25
D – Single arm bent over band distracted DB row @ 31X1 tempo x 8/side, rest 30 sec/90 sec x 3 sets
70

Accidentally super setted these

PM
For time
Row 1k
50ft HS walk
50 Toes to bar
50ft HS walk
Row 1k
13:50

First row was around 3:4???

First handstand walk was 25ft out and 25ft back, unbroken out, would like to know how long I rested before kicking back up

T2b – 15-10-5-7-7-6 – 15 and 10 was a little aggressive as I was fighting to hold on the rest of the way, wanted to see what would happen if I gambled with a decent set in the beginning

Second hs walk felt better than the first but way slower and rest time was definitely more.

Someone jumped on my rower on the back end that I had set up, chose to set up the countdown because  I Wanted to know my split on the back end. 3:33 – limiter here was my abs felt so tight when I went to lay back on try to take advantage of a big long stroke.  This has happened before but it has been a while so I forgot and wasn’t mentally prepared for that feeling.

20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
First day in a while that the adductor dips felt minimal annoying discomfort from the hip.

+
AB 3 min @ 150-200 watts
Row 3 min @ 1000-1200 cal/hr
Ski 3 min @ 800-1000 cal/hr

done
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4 sets
2 min window at each machine, but try to get the work done in <60 sec then use remaining time to rest before rotating
14 bar facing burpees
16 cal ski
19 cal AB
22 cal row
(will be 32 min total start to finish)

This has turned out to be one of my favorite days of training. The metrics in all of them give instant feedback of my effort. And it is a big challenge to find and continually push that high end aerobic power just around the level of discomfort but make sure it’s sustainable.

Bar facing burpee – come out pretty out around 35 seconds first set, slowed that down a little and hit around 45.

Ski was good today, felt good power output and was finishing around 50-55 I believe, output around 1000cal/hr

Bike was also good today, 5 sec aggresive to start and settled into upper 400’s – consistently around 50 ish seconds

Row was the toughest today, finished all 4 under the 60 seconds, but I felt I was working harder to accomplish that finish time than the other 3.

Mcgill big 3 and shoulder extension protocol
done

+
For time:
50 cal row
50 deadlift (225lbs)
50 CTB pull ups
50 wall ball (30lbs)
100′ hs walk
– 16 minute cap
25ft handstand walk

I want to be pissed about this one. But in warm up I tried doing some TAP warm up intervals and I couldn’t get the bike up very high at all. At that point I knew I was a little tired and didn’t have another gear. Tried to be really conservative on the deadlift for fear of grip and lats before the pull ups. Went with all 5’s on the c2b, rested too much bt sets, and this is where I lost most of my time and I’m really upset with myself on. By the time I got to walks, didn’t have a ton of time and my shoulders were pretty toast.

+
Easy 15 min bike cooldown
done

Every 90 sec x 8 sets
Squat snatch x 1/Hang Squat snatch x 1/OHS x 1 (build in load every 2 sets)

155-165-175-185

Snatches felt really good, especially from the hang. The OHS didn’t feel as stable as I would’ve liked
+
Every 90 sec x 4 sets
4 bar facing burpees + 8 TNG power snatches @ 95lbs

33-31-30-32

The 8 pwr snatch were just enough that I wanted to stop but low enough that there was no reason
+
Clean pulls 3×3, rest 3 min, use straps

305

Might have been a bit aggressive, I generated some power coming into the hips, but a rep or two I could feel pulling more instead of generating power through leg drive
+
7 rounds for time
3 ring MU
9 dbl DB front rack squats
36 DU’s

11:03

Db front squats @ 50/hand – hands down the hardest part of the workout. For the first 4 rounds I tried to start a new set every 90s, knew I was going to fall off the pace a little bit and then just went off of feel. The db’s got heavy quickly and definitely slowed me down here.
+
A1 – Tempo incline DB bench press @ 31X1 x 8-10, rest 30 sec

30 – wanted to stay really conservative and really focus on that negative
A2 – Palms up straight arm DB lateral raises x 8-10, rest 30 sec

10’s
A3 – Straight arm ring support hold with thumbs forward x 20 sec, rest 60 sec x 4 sets

done

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Clean and jerk doubles, rest 3 min and build to 90-92% effort for the day with both reps completed within 20 sec time window

245
B – Front Squat x 3 reps @ 85-90%, rest 2 min and repeat until you start to really grind or mechanically compensate, or accumulate 8 sets
275 for 7 sets

+
3 min AMRAP
3 power cleans/3 front squats/3 push jerks @ 135lbs
6+1

Came out pretty hot

rest 3 min
2 power cleans/2 front squats/2 push jerks @ 165lbs
5+1

Legs were tired here and still felt some carryover from the first 3 minutes.

rest 3 min
1 power clean/1 front squat/1 push jerk @ 185lbs
9

This was the only one I had a strategy with. I made the plan after the very first rep.

+
10-15 min spinal decompression

done

20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
done

+
AB 3 min @ 150-200 watts
Row 3 min @ 1000-1200 cal/hr
Ski 3 min @ 800-1000 cal/hr
done

+
5 sets
2 min window at each machine, but try to get the work done in <60 sec then use remaining time to rest before rotating
16 cal ski
19 cal AB
22 cal row
(will be 30 min total start to finish)

These numbers were much better today. I pushed harder just to achieve them and avg finish time was around 53-56. I almost screwed myself on the bike in set 4 though. As soon as I hopped on the bike the monitor shut off, so of course the good old 3 sec delay for the monitor to turn back on, and I panicked a little and tried to get back ahead of the time curve, I did but might have costed myself a little. Would’ve struggled to do 2 more sets, 1 more set would’ve been doable but I almost paid the price for that output. Dont remember output for ski. Bike was upper 400’s and occasioanlly dipped into 500’s. Row goal was to hangout in the 1600’s, I did well with that goal as I spent more time there than 1500’s

Mcgill Big 3
+
Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
+
A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B – Back squats – 10,2,10,2,10. rest 3 min
215-305-235-335-245

C – BB hip thrusts 8,8,6,6,20. rest 2 min (go heavy for 8’s and 6’s, then drop load and burn for 20)
155-170-185-205-115
+
10 sets
AB 12 cals @ 400+ watts
3 unbroken ring MU/10 toes to bar
rest 60-90 sec to keep sets unbroken
This felt really good today, I felt solid hollow positions on both movements, tight and controlled. Was really focused on a good gymnastics body line. Focused on a faster more aggressive turnover on muscle ups. I tried to hold 500+ for the first 6-8 calories, and cruised at 400+ for the remainder. Avg time per round 53-56 sec, just went on a starting a new set every 2 min for some structure.

Squat snatch speed ladder (set up 3 bars and progress over them)
135/155/175
(rest 3 min and change weights)
155/175/195
(rest 3 min and change weights)
175/195/205
(rest 3 min and change weights)
195/205/215
(terminate any set if you miss at the same bar 3 times)
:28

1:09 – missed 195 once – I feel the 20lb jump caught my body off guard

1:28 – missed 205 once – same as above

2:32 – missed 205 once and then smoked 215

+
For time
10-8-6-4-2 thrusters @ 135lbs
2-4-6-8-10 bar facing burpees
50 DU’s/round
9:01

Definitely should’ve warmed up better for this but was running out of time – thruster was smooth and steady not fast, burpee – couldn’t turn over much faster than I was, or I didn’t want to. Had calculated rest in transitions from the 10-8-6, after the 6 I tried to tighten up my transitions especially to the jump rope. Hip felt good and shoulder felt decent, overall smooth but no second gear this morning

+
Shoulder extension protocol

done

8/26 – OFF, easy kayak/hike/dog walk
2 30 min dog walks unplugged and a few mindfulness sessions

A – Bear hug sandbag carry 100ft into max effort unbroken sandbag squats, set terminates when you drop the bag. rest 5 min x 2 sets

14-18

The first set, the bag started slipping out of my grasp and was just being a little bitch and didn’t fight too hard for it. 2nd set, I knew what to expect and I went for rep 19 but lost weight forward ever so slightly and couldn’t stand it up. This flat out sucked but I would like to do it again. Not sure if I would try the 200lb bag, the walk would be way harder and the reps would probably less than half
B – Belt squats 3 sets of 15-18, rest 2 min

Done @ 90 x 18,

on the first set, I felt a ton of low back burn/fatigue. I’m sure that was some carryover from the sandbag work but I’m sure I was getting some over extension from the lumbar, on the second half of set 2 and 3 I was more conscious of not overextending and they felt way better.
C1 – Goblet hold curtsy lunge x 6/side, rest 45 sec

@ 50
C2 – Twisting GHD sorenson hold x 5/direction, rest 45 sec x 3 sets
done – low back was on fire, in a good way

+
3 sets
Dbl DB farmer carry 60ft
HS walk 30ft
(rest 30 sec)
12 strict HSPU
HS walk 30ft
(rest 30 sec)
18 GHD situps
HS walk 30ft
rest 3-5 min bt sets

4:34-4:45-5:57

The hardest walk was the one after the strict hspu, was unable to hit strict hspu in set 3. Did 6, failed and kipped the way out. That set of handstand walks I broke at least 4 times, carries were done @ 100lb