Ben Plotnicki

1. DB walking lunge practice for speed 50lbs; 50 feet x4; rest 1 min

– Set 1: single arm OH

– Set 2: Two arm front rack

– Set 3: Two arm farmers hold

– Set 4: Two arm OH

22-24-25-37

Felt the hamstring tendon in the two arm front rack, but felt ok on all others. Not sure if I was trying to get bigger strides on that set, or if just the loading position effected it.

The 2 arm overhead, only had to step together twice, and it was towards the end so was pretty pleased with that.

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EMOM 12

Min 1 – 30 seconds speed steps

Min 2 – 30 seconds 1-1-2 drill

https://youtu.be/mvbK2d3wB-Q

Min 3 – 30 seconds single leg single unders (switch feet every 5 reps)

Did you want to make me feel like I wasn’t athletic? Mission accomplished!

If someone walked in and had never seen me train, they would’ve said, oh that big guy must be new. This single leg irritated my right ankle, it just felt like that ankle was going to explode. Speed steps got a few percentage points better each round but not much

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EMOM x 12 

Min 1 – 1 legless + 1 regular rope climb

Min 2 – 30 sec AMRAP BBJO @ 30in

Min 3 – 12 wallballs @ 30lbs

For all the unathleticness I felt in the previous emom, when I tripped and almost ate it on the bbjo warming up, but made an athletic save I felt redeemed and like I didn’t lose all my athleticism. 6’s for the first 3 rounds on bbjo and 7 on the last. I could have maybe only done one more round with sustainability.

EMOM x 8

Odd min – 2-3 ring MU

Even min – 6 thrusters @ 155lbs

I felt a little holiday heavy

3 muscle ups across and felt pretty good though

Metrics I paid attention to from last week with the muscle up was my heart rate was at least 10-15 beat higher than the thruster

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EMOM x 8

Odd min – 4-6 deficit HSPU (kipping, adjust deficit to challenge rep range)

Even min – 6 OHS from floor @ 155lbs

5-5-4-4

Did not expect my heart rate to as big of a factor here. 

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10 rounds for time

1 deadlift @ 355lbs

1 round of Cindy

10:22

About the 5th round my push ups slowed me down, and they were such a grind. I tried pushing and I was comfortable with the heavy breathing but it was push ups for sure that slowed me down. Deadlifts were heavy, but with only 1 I did a pretty good job of not wasting too much time trying to get the “perfect” set up.

Dynamic hip opening warmup (40-50ft/movement x 2x through) – https://www.youtube.com/watch?v=WIiWBJh03ow

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Broken 5k

Run 1200m @ 88-90%

rest 4 min

Run 1000m @ 88-90%

rest 3 min

Run 800m @ 88-90%

rest 2 min

Run 1000m @ 88-90%

rest 3 min

Run 1200m @ 88-90%

25:46

So I started pretty good here and felt pretty good. After the 1st 1000m run I started to feel pretty excited because the hamstring tendon was not an issue, but after about 100m into the 800m I felt my left hip get a little hot and then the hamstring tendon flared up. After that point it definitely effected my pace, I considered calling it but I hung in there. The 1000m I chose to run the opposite direction to give some relief to the lift leg, and it helped slightly.

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A1 – Supine leg whips x 6/side (keep a very active hip bridge, no rotation at trunk/pelvis)

done

A2 – Star plank x 30 sec/side, rest 1 min x 4 sets

done

B – Frog pumps 3 sets of 50, rest 90 sec

done

A – Power snatch x 1.1.1.1, rest 10 sec/2 min x 3 sets (perform around 115-135)

125

B – 10 squat snatch singles for time @ 95lbs (drop from top and reset)

54

C – PC/PJ x 1.1.1.1, rest 10 sec/2 min x 3 sets (perform around 135-155)

155

D – 10 squat clean singles for time @ 135lbs (drop from top and reset)

50

E – Mini band hip thrusts 3 sets of 15, rest 60 sec

done

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PM kayak/swim/hike/play with dog

Yes sir

60 min running clock, performed at 65-70% effort

AB 2 miles

50ft reverse bear crawl

2 TGU/arm with empty BB

Row 500m

50ft ostrich walk

5 inverted ring tick tocks

Lateral sled drag 100ft/direction

Star plank 20 sec/side

GHD sorenson hold 30 sec

This is perfect timing for a little bit of a de-load, not because my body really needs it, because my plan this week is to really de-load some caffeine. Except for Wednesday, cut down my intake to 2 servings or around 300-350mg/day. This will also include cutting out caffeine pre-workout stimulants.

A. Split jerk recovery x 1.1.1.1, rest 8 sec/2 min x 3 sets

I could not find the jerk recovery standards so I had to use the yoke….I believe the yoke I used is about 160-170, and did +60 for 2 sets and +100 for the last set

B1. Box jumps; 16 reps AFAP 24in, rest 30 sec

*Note: set 1 lateral, set 2 over, set 3 normal

B2. Box step ups with single DB x 20 alt’ing reps 24in, rest 2 min x 3 sets

After the first set I wanted to measure some things and the first 10 reps of the last two sets took around 29-30sec while the last 10 reps took an additional 33-35 seconds

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6 min amrap

10 DB power snatch alternating 50lbs

50 foot single arm DB OH walking lunges

5+10 snatch + 10 feet lunge

I’m not sure if it was 4 or 5 rounds. One thing I did do in the last round when I saw how much time was left on the clock is something I don’t ever recall doing and that’s pushing the speed of the lunge and I really felt it helped me balance quite a bit better. 

A – Dbl DB devil press x 12 reps for time, rest 3 min actively on bike @ easy pace x 3 sets

1:05 – 1:00 – :59.999999999 (I’m giving it to myself) – was just faster getting to the ground on set 2&3

B – Dbl DB step overs @ 50/hand – 16 reps for time, rest 3 min actively on ski erg @easy pace x 3 sets

51-49-50

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For time

40 wallballs @ 30lbs

40 toes to bar

30 front squats @ 95lbs

30 chest to bar pullups

20 PC/PJ @ 95lbs

10 bar MU

15:07

Was a little bummed with this one, for starters I missed the last rep of the BMU, I did 6 & was going for 4 but I got into my own head with some positioning things on the technique and when I went to turn over on the last rep my wrists were below the bar and I couldn’t grind my body to stay up and finish. The other bummer was, I over strategized thinking the bar muscle ups were going to be harder with all the gymnastics pulling. In hindsight I could’ve been way more aggressive especially since my missed bmu was technical not out of fatigue. Chest to bar felt much smoother than the work on Wednesday, went 12-10-8, breaks were a little longer than they should be but that was also a play into the pre-planned strategy.

EMOM x 8

Odd min – 4-5 ring MU

Even min – 6 squat clean singles @ 155lbs

5-5-5-4

This skyrocketed my heart rate from jump…….from a movement perspestive not sure if I was holding my breath on the rmu or not, from a life perspective, I did not sleep well last night so I’m sure the combination of lifestyle for the day whatever tactics I was using on the muscle up was leading to this. The negative of this was that I could never really get it to come down for the rest of the session

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EMOM x 8

Odd min – 12-15 chest to bar pullups

Even min – 6 squat snatch singles @ 115lbs

15-12-12-12

Felt much better on the ss than I did in the scln, but I did not feel smooth and crisp on the c2b

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AMRAP 15 min

12 single arm KB hang snatch @ 70lbs (6/arm)

4 strict HSPU

8

In all honesty, the kb was hard but not unbearable, it felt good through 4 reps on each side but it was the last two reps that felt hard and heavy. The big reason for not pushing here, even with grips on the kb was shredding my hands and was just super uncomfortable and that got extra sensitive each round

(rest 5 min)

AMRAP 10 min

10 hang power snatches @ 75lbs

5 strict bar dips

7

(rest 5 min)

AMRAP 5 min

10 single arm OHS @ 50lbs

10 HR pushups

5

Not the best overall day, but I felt like I did a better job of grinding through after the first emom pieces and the 15 min amrap. The hang power snatch was slightly uncomfortable on my grip but that was much easier to maneuver than the kb was.

For time

40-30-20-10-20-30-40 cals 

Row cals

Bike cals

Ski cals

37:40

My row pace has felt pretty good lately and goal throughout was to never dip below 1200 – was pretty good for the most part, there was a few of the sets that I dipped for a stroke or two, but I wanted my row to set the intensity. Tried to play little mental games on the bike to get the wattage up from time to time, on the way down did pretty good job of never dipping below 300, on the way back up was a little more of a fight especially in the set of the 30. Ski was survival and goal was to stay above 1000 cal/hr – a little bit harder but for the most part I made it. 

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Everything from this point was a grind and was just happy to get through it all. No improvement on times of isometric work

Strict toes to bar x 5-7 into hanging L-sit ALAP

GHD hip extensions x 10-12 into GHD sorenson hold ALAP

Overarching side plank press ups x 10-12 into star plank ALAP

2 times through, rest as needed

A – Clean and jerk – build to tough double for the day, less than 20 sec bt reps

260

Missed the second jerk at my attempt at 265

B – Squat clean – 10 reps for time @ 225lbs, 1 set, hit it hard

1:28

I glanced at the clock when getting ready to grab the barbell for the 8th rep and it was at 44 seconds, what flashed through my mind was that I could finish sub 60sec, with that I rushed rep 8, didn’t finish my pull and bar was too far forward to save it. The cost of that miss was big as far as lost time goes. I did feel some leg fatigue, was a little concerned that it might lead to a missed rep coming out of the whole but wanted to push it and find out. I would say rep 7 was where I started having that thought. Could’ve lead to the miss along with visually seeing the clock as well. 

C – Double barrel front squats 4 sets of 3, rest 3 min

185×2, 205×2

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8 rounds

1 rope climb

10 back squats @ 95lbs

6:24

Every time I went to really speed up my squat cycle from around round 5 or 6 I could feel some low back discomfort. Not a problem at all when I was just steady down and up, but if I tried to speed it up is when I felt it.