Ben Plotnicki

E5MOM x 3 sets

AB 15 cals

12 dbl DB thrusters @ 50/hand 

100ft prowler push high effort

Ummmmm – the bike cals and thrusters werent enough? This would’ve been bad enough without the prowler. 

Clock was set in a countdown so I had to do some math under oxygen debt, not the best scenario

2:42, 2:45, 3:01

Thruster technique, position was not as high quality on the 3rd set

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E5MOM x 3 sets

Row 15 cals

15 toes to bar

60 DU’s

2 ish – 2 ish – 4:09 (rope came apart so I had to get another rope out of my bag, and still wanted to finish the reps) – heart rate got way higher on this one than after the prowler, personally i call bull shit

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E5MOM x 3 sets

Run 400m

15 burpees

It was still semi cold outside 

3:02 – 3:10 – 3:12

Slowed down the runs after the first set to try and push the pace a little more on my burpee, also did burpee to a 6” target

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AB 12 min, do this as 4 sets of (1 min nasal breathing only + 2 min regular breathing)

done

Thoracic CAR’s from kneeling x 3 circles/direction

Definitely stiffer/less movement to the right side

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Banded bird dogs x 5/side

Banded good mornings x 10

Banded glute march x 30 steps with bear hug hold

3 sets

done

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Double arm serratus wall slides with breath cycles at each increment x 3 sets

Have to mentally stay disciplined to keep the scap active on not relax

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Single arm serratus wall slides with breath cycles at each increment x 1 set/arm

done

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Back rack split squats x 8/side, rest 2 min x 4

(between sets, do 90/90shin box switches x 3/side with 2 breaths at end range)

95 across – Hips were super tight so this was a great prescription to move there. Knee has been a little achy and this felt good and no issues on knee flexion

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Single leg wall assisted good mornings x 6/side

Hollow body hold 20 sec iso hold

4 sets, rest as needed

Right leg on good morning is way worse, when hitting all the proper positions ROM is a little less with good control

For time

6-4-2 ring MU

25ft HS walk each round

(rest to recovery)

3:19 – this was perfect mental and confidence set up. Muscle ups were above average today, handstand walks were short and forced me to kick up right away. Only struggled on the last walk. Last set of muscle ups I wanted to to take a few breaths but only being 2 I just said trust yourself. 

For time

12-9-6-3 toes to bar

30 Du’s each round

Really forced the issue here and just wasn’t’ natural with my normal movement pattern here. 

(rest to recovery)

3 rounds for time, high effort

5 sandbag ground over shoulder @ 150bs

15 row cals

Really aggressively went after the row – holding in the 1400’s

AB 35 cals @ 350 watts, rest 30 sec

Row 35 cals @ 1300 cal/hr rest 90 sec x 3

rest 6 min x 2 (6 times through total)

Bike was felt strong today and was able to hold high 300/low 400 for all sets. Row was a little tougher, toughest one was the first set coming off the 6 min rest, after that was fine.

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Assault bike 2 min easy

10 DB Hang Clean and Jerk 50lbs (switch hands after 5)

Assault bike 2 min easy

10 DB hang clean and split jerk @ 50lbs (alternate hands each rep)

Assault bike 2 min easy

10 2 arm DB Power Clean 50/hand

Assault bike 2 min easy

10 DB hang split snatch @ 50lbs (alternate hands each rep)

Assault bike 2 min easy

10/arm DB OHS (switch arms after 10)

Assault bike 2 min easy

All felt good today.

Mcgill big 3

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A1 – Snatch grip isometric pin pull below knee x 6-8 sec, rest 30 sec

A2 – Slam ball x 5, rest 30 sec

A3 – 6 sec AB sprint, rest 2-3 min x 3 sets

Done – snatch iso pull @ 225

B – Snatch pull – new rep every 15 sec x 4, rest 3 min x 3 (tough but keep good positions off floor, straps ok)

205 – 225

C – Build to a tough power snatch single quickly with good form/turnover speed

185 – went for 195 couldn’t put the breaks on fast enough to engage for power

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AB 20 cals @ 450+ watts

5 squat snatches for time @ 175lbs

1:12

(rest 2-3 min)

AB 20 cals @ 450+ watts

5 squat clean and jerks @ 215lbs

1:58 – got a little sloppy and forced the issue 

(rest 2-3 min)

AB 20 cals

100ft HS walk

AB 10 cals

4 and change – forgot exactly. First 75ft for handstand walks were pretty strong and solid, fatigue didn’t really set in until that last 25ft

Mcgill big 3

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Bar MU skill work

A1. 2 supine snap to hollow + 2 snap to transition, rest as needed

*https://youtu.be/ARZrd9_VoEk

A2. 5 low bar hollow turnovers x5, rest as needed x 5 sets

*focus on pressing down into turnover

*https://youtu.be/cvUTQs7cdjw

B1. 3-5 low bar banded transitions rest as needed

*https://youtu.be/eN_YAw3QS-8

B2. 1.1.1 Dynamic hip to bar, rest as needed x 3 sets

*rest as needed between reps to maintain quality

**https://www.youtube.com/watch?v=nVgekHLRBM0

Had a hard time getting the optimal set up for the low bar banded transition, all the others are solid and I like them for future warm ups. 

C – 3 bar MU EMOM x 5, work consistency and crisp reps

These felt solid and consistent, what I did notice, is I was so focused on making the reps clean and crisp that I paused for a bit on top of the bmu, I didn’t do this yesterday but I’m only hoping this was situational not a habit. 

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Low volume kipping/strict HSPU practice (want to protect that trap/shoulder complex from getting too tight before open so get some exposure without over-doing things)

Did a similar format as throwdown workout with 1strict + 1 kippping and worked up to 5, it was right around that number that I could feel the tension in my neck/trap. I am going to look into gettinig adjusted or massage as I truly feel this will help a ton.

D – Banded back squats 3 reps EMOM x 6

Due to time and didn’t want to dick around with set up, had access to chains and this helped greathing to get in to a similar stimulus that you were looking for

E – Sandbag bear hug squats 10 reps E2MOM x 3

10 @ 150 yaaaayyyyy yuck

For time: 

8 bar muscle ups 

30 wall balls 

20 box jumps 24/20″ 

30 wall balls 

8 bar muscle ups 

* 7 min cap 

4:19

Quick notes on this and transition times, 8 sec first transition from bmu to wb, 3 sec from wb to box jump, box jumps took 60sec, 7 sec transition from bj to wb, 20 sec transition from last wb to final set of bmu. I have to trust myself and my skills, I’m fine working with a high heart rate in this scenario as nothing here is too bad. I wanted to hammer down with the box jumps but was afraid of some consequences here. Overall, I was happy with it until I watched the video, transitions are ok, but that last transition has to be tightened up.

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Assault bike 2 min easy 

10 DB Hang Clean and Jerk 50/35# 

Assault bike 2 min easy 

10 DB hang clean and split jerk 50/35# 

Assault bike 2 min easy 

10 2 arm DB Power Clean 50/35# 

Assault bike 2 min easy 

10 DB hang split snatch 50/35# 

Assault bike 2 min easy 

10 DB OHS (per arm) 50/35# 

Assault bike 2 min easy 

The split jerk in the past for some reason has been uncomfortable on the left side, but today I warmed up with some strict presses and push press with controlled tempo and this made the transition in the exposure piece for more smooth and crisp! Will remember this moving forward.

A. Overhead squats; 3×3; rest 2 min

205 across

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10 min amrap:

10 thrusters 95/65#

10 CTB pull ups

10 OHS 95/65#

10 TTB

5+12

This was a good workout to use my visualization practice on, I’m either above average or good and confident in all of these movements and also felt that limiters that get me in other workouts would be a little less here. Had mental plans of only grabbing chalk twice, doing c2b unbroken and breaking up ttb with quick rest. The other visualization was that this will hurt pretty early and regardless of how I come out the hurt for sure was going to kick in around 4 minutes. I also just sucked it up and set my bar up as close as possible to the pull up bar I was going to use, it put me in the sun but I didn’t care, I was going to forget about that as soon as I really got into it. Execution, after round 1, I finished around 1:18ish and didn’t jump right into the next round and then I settled in big time, the other solid execution pieces were after c2b tried to put my hands on the bb for OHS very quickly and would just focus on breathing and relaxing through those. Other goal was to get my first ttb as fast as possible after ohs, I did great here, first 3 rounds I did 6&4, in those breaks I might have rested longer than my original plan, but I did not walk away from the bar, I stayed standing right under it. This is a big win in my book. Even in round 4 when i dropped the OHS I didn’t want to do a ttb but I adjusted on the fly by doing a set of 4-4-2, very short breaks bt the 4’s, not as quick for the 2 and then I said I’m almost done just get your ass on the bar. The mental imagery for this gave me a good confidence boost, but it doesn’t hurt that either my good squatting mechanics lined up well or my improved confidence in c2b is light years ahead from even last year. The biggest of this was knowing it was going to hurt (which most pieces can) but visualizing when and how I was going to respond when it did was the biggest takeaway that I’m excited to tap into more in the upcoming season.

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B. Hand release push ups; 15 AFAP x3; rest 3 min actively on rower b/w sets

Got one set in and my shoulder was just tired and decided to call it and take as long of a break as I could.

C. Handstand Walk; accumulate 8-12 sets of 25 feet unbroken

My shoulders were just flat out tired and triceps as well, so I wanted to come back and attack this later on in the day. A couple of drills I did warming it up and a couple of attempts quality was very poor. Going to hit up after coaching this evening.

50 min around the world, @ or just above conversation effort, sweaty but sustainable, smooth transitions from station to station

20 cal bike

20 cal row

20 cal ski

400m jog

About 25-30 minutes class starting using all the rowers, so I was stuck to cycle through running more 🙁 and I lost count of how many times I went through. But this felt pretty good to just zone out. 

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15 min hip/hamstring circuit

Sliding lunge series (foot on slider, reverse lunge/cossack lunge/crossunder lunge x 2-3/variation/side)

Split squats with banded pallof hold x 6-8/side

External rotation lift offs from shin box x 5-6/side

Internal rotation lift offs from shin box x 3-4/side

Reverse leg lifts from prone on bench with mini band around ankles x 12-15

done

Mcgill big 3

done

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A – Find a tough below knee hang power clean in 5 attempts or less

245

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AMRAP 7 min

3/3/6/6/9/9…

Clean & Jerks @ 135lbs

Toes to bar

92

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BB banded hip thrusts x 16,16,12,12. rest 2-3 min, moderate load + band tension, get good extension

Didn’t have a great set up for this, so I had to use a 70 and 100lb sandbag for the load.

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Sidelying GHD sorenson hold x 20 sec/side, rest 40 sec x 4 sets/side

Holy poop, really hard