Ben Plotnicki

A – Power snatch – 1.1.1.1 x 4, rest 8 sec/2 min
165-175-185-195
Kind of surprised myself here. One of the 195’s definitely not pretty, and 2 we’re very solid powers, 2 were probably pretty close but I’m confident they were still powers
B – (Hang squat snatch x 1/Snatch balance x 1) x 3, rest 2-3 min x 4 sets
135-145-155-160
This was way tougher than I expected, but really felt good hip drive during the latter reps, some of the snatch balance did not move my feet well.
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6 sets @ high effort, rest 90 sec bt sets, goal will be building in intensity as you go
8 1-arm shoulder to overhead @ 70lbs (switch after 6)
10 burpee box jumps @ 24in
15 cal row

2:12
2:27 – f’d up with the dumbbell
2:02
1:57
1:47
1:42

Goal was to keep a similar pace on the burpee for the first 3 rounds and then pick up the pace for the last 3. Row goal was to increase 1000cal/hr each set. Accomplished. Last set finished 1600-1700 and even dipped into 1800 for 2 strokes.

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Hollow rocks with light weight in hands x 15-20 sec, rest 90 sec x 4
done
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Banded lat pulldown and aparts x 8-10
DB powell raise x 8/side
DB external rotation with elbow on knee x 8/side
3 times through, rest as needed
can we do this more frequently. I feel I should be stronger in these positions and movement patterns

6 times through this complex, rest as needed for quality
8 chin over bar
5 C2B
2 bar MU
this was fucking terrible. Hand wasn’t completely healed from last week so the dead skin kept ripping away, between babying that and I’m pretty convinced now that I am over pulling my chest to bar making that bar muscle up way harder than it should be.
First set done but was just a shit show after that, subconsciously was protecting my hand so it didn’t even look like I knew what I was doing. So I didn’t even get the chance to get all the volume in.

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Dead hang to inverted to tucked ring tick tocks x 3, rest 2 min x 4-5 sets for quality (reminder for video this week so i can get you some feedback)
after watching video of my first set it is apparent that I did not do a single ring tick tock last week. Needless to say, I only did 4 sets today because that last little bit of increasing range of motion was a game changer.
Ring Tick Tocks
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Parallette Support slide in and outs x 3 slow reps for control (https://www.youtube.com/watch?v=9VyP90_ubI0)
Tucked pseudo planche with feet on bands x 15-20 sec
rest as needed x 5 sets
Done
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Dead bugs with mini band on feet x 6/side with light KB held overhead 2in off ground
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
4-5 times through, rest as needed

because the gymnastics complex did me in again, hit this today with way more focus and intensity in an attempt to salvage what could’ve been a negative session. This helped me finish on a high note.

Days like this I miss AZ, it is a bitch to train in the cold weather/cold gym.

A – Thrusters x 10 for time @ 145lbs, rest 2 min x 3
20-21-21

B – BB deadlifts x 10 for time @ 265lbs, new set every 2 min x 6
14-14-16-15-14-14
Deads felt way better than they have felt all month.
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For time
30 thrusters @ 95lbs
30 row cals
30 OHS @ 95lbs
30 row cals

6:37

If this were a competition workout valuable time would be lost or gained on the rower, With that being said my goal was to maintaining a high output on the rower but it’s a must and no reason to go unbroken on the barbell movements. An argument can probably be made for a quick break on the barbell movements though to maintain even higher power on the rower, but wasn’t going to let that be an option for me today. The only transition that was a quick was from the rower to the overhead squats. First row avg was 1100-1200. Second row was around 1100 the first 10 cals, 1200 the next 5 got my legs under at that point and picked up to about 1500, and 1600 for the last 5. Upper back was the only fatigue I really felt on the thruster around rep 24/25 and breathing wasn’t elevated until o sat down on the rower, OHS legs were a little fatigue and overhead position felt decent. With as poor as Friday went my main goal today was effort, still not 100% but knew this was one I could focus on my intensity, energy, and effort.

AM
2 sets
Row 40 cals
15 box jumps to 30in
3 squat snatches @ 195-205lbs
rest 4-5 min

Lost track of the 2 times for this, I missed 205 out the gate twice. Missed 195 I think 3 times during the second set.
Dont know how much the FREEZING AM effected the big picture on this, warm up, mobility holding the bar, mental bitchiness.

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2 sets
14 AB cals
18 alternating pistols
3 squat cleans @ 255-265lbs
rest 4-5 min

@265
3:47 – came out a little too hot on the bike, definitely made the pistols harder than they should’ve been
3:24 – held about 60-700 watts on bike, made the pistols a little better. Cleans felt better in this round as well. Hit the first 2 fairly quick, rested a little more for the 3rd and ended up pulling it pretty strong.

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Axle bar zercher carry 100ft, new set every 120 sec x 6
125

PM
Ski 1k Time Trial (get a good warmup for this)

3:28

Didn’t know what to expect and could’ve gone harder on the front end. 200m splits times were
42.1
41.5
41.9
42.1
40.5
Towards the end I felt myself shortening my arm in extension when I was getting tired or trying to speed up my stroke rate. Definitely way more in the tank.

Overall not the best day but I attribute most of that to the congestion issues this week.

EMOM x 5
3 muscle cleans + 3 zombie squats @ 95lbs
Loved this combo
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EMOM x 4
2 hang power cleans + 2 front squats @ 155lbs
Tried to practice power position and high hang
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EMOM x 3
1 hang squat clean + 1 front squat @ 225lbs
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E4MOM x 3
30 sec window for 6 bar facing burpees and a squat clean double. second rep must be stood up before time hits 30. then rest 3:30 and attempt two more times, score is load on bar for successful double
255 (with about 2 seconds to spare)

Tng on 245 and 255. 245 felt easy and kind of surprised myself. 255 lost slightly forward but recovered in the hole to finish it. 265 got the first rep, not enough time to finish the pull. Just took too much time setting up for the first rep. This was fun but tough with no time to dick around.
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3 rounds for time
64 unbroken Du’s
32 unbroken wallballs
16 unbroken toes to bar
10:57

Broke on rep 45 in round 3, I think it was mental error just thinking I had it in the bag.
I want to do a little personal experimenting or don’t know if you have input. I have felt with the increases t2b volume that I wasn’t progressing the way I thought I should. But today I had a mini revelation, since I’ve started using grips it’s been more of a struggle to find a good pair that I am able to keep a grip with all my knuckles fully over the bar. Today I noticed that when my grip was in that position I felt super strong but because the gymnastics grips aren’t super sticky or grippy I was constantly sliding from that position. With t2b, there is not as much torque on the bar and can pull off the no grips.
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Band pull apart super series
done

as a footnote to the week/day have been fighting this yucky allergy crap they had been going around. Today I took some medicine and accidentally took the nighttime stuff in the am. I tried to nap it off, but most of the day was pretty foggy and trying to get jazzed up for today’s session was a bit of a challenge.

A – Establish 1RM snatch
220

This is the most weight we have lifted together in a long time and might even be the heaviest we’ve lifted working together.
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AMRAP 12 min
25 chin over bar pullups
50 row cals
100 OHS
50 box jumps to 24in
25 chin over bar pullups
239

Was pretty upset with myself when this was over because I didn’t push myself the way this workout was intended to be, or push myself to score up to my potential. Warm up for this piece if I had the time or energy to do it right would’ve been about 20 minutes longer.
The major limiter today was muscle endurance, I never pushed hard enough for it to be cardio respiratory endurance limiter for me. The OH position for the OHS, and then my legs going into the box jump. Broke up the first 25 pull ups in the beginning but in hindsight the pulling vs the OH stabilization didn’t seem to affect that as a limiter.
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Seated straight leg lift offs x 6 from straddle and 6 from feet together
Reverse leg lifts prone on bench x 6 from straddle and 6 from feet together
rest as needed x 5 sets

Legs weren’t happy with me at all so this was not pretty but done.

5 times through this complex, rest as needed for quality
9 chin over bar
6 C2B
3 bar MU
wasn’t able to do any of them unbroken. Bar muscles did not feel great today but I’m sure the 15 reps before them had something to do with it lol. Hand blistered up on the very last set of the first muscle up. Already treated it and should be fine for Tuesday’s amrap.
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Dead hang to inverted to tucked ring tick tocks x 3, rest 2 min x 4-5 sets for quality
5 sets. Should’ve video’d them because they felt good but would liked to have compared what they felt like to what they are supposed to look like to see how close or far away I was.
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Parallette Support slide in and outs x 3 slow reps for control (https://www.youtube.com/watch?v=9VyP90_ubI0)
Tucked pseudo planche with feet on bands x 15-20 sec
rest as needed x 4 sets
finally felt like I did the parallete support slides with some quality
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Dead bugs with mini band on feet x 6/side with light KB held overhead 2in off ground
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
4-5 times through, rest as needed

only got through 3 sets

A – Squat clean thruster x 6 for time @ 165lbs, new set every 2 min x 4
did tng for all 6 sets on the last set just because I wanted to know that I could
B – BB deadlifts x 10 for time @ 265lbs, new set every 2 min x 4
did double overhead grip for all, definitely made it harder but good
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5 min clock
2 min row @ 1:40
AMRAP in remaining time
5 power snatches @ 95lbs
10 toes to bar
rest 10 min
5 min clock
2 min bike @ 400+ watts
AMRAP in remaining time
5 thrusters @ 95lbs
6 bar facing burpees

3+1 on Power snatch piece
Big mental victory here, as I didn’t want to stay on the accelerator on the rower, but I told myself that you must earn the right to do the amrap.
All singles on the first round, 2 and 3 round 2 and then I had my breathing under me

3+5 on thruster piece
Finished last thruster with 2 sec so wasn’t enough time to finish the burpee but I sure did want it.

AM
3 sets
Row 30 cals
20 box jump step downs @ 24in
3 squat snatches @ 185lbs
rest 3 min
3:09 – 1:15/1406
3:11 – 1:19.9/1320
3:13 – 1:21.3/1299
Making myself work hard on rowing is more of a mental battle back and forth as opposed to physical. Did feel like I got some breakdown in row mechanics today though. Will say with the few seconds longer on the rower, was quicker in bt sets of the barbell. Meant to check click on all, but felt box jumps were relatively consistent.
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3 sets
10 bar facing burpees
10 alternating pistols
3 squat cleans @ 245
rest 3 min
1:57
1:55
1:44
All burpee we’re down around 29-31 sec
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Axle bar zercher carry 100ft, new set every 120 sec x 6
@105
Hurts arm just as much as midline. Definitely can load up more here but was just feeling it out and enjoying the exposure

PM
so I ended having to sub in coaching when I would’ve trained. So I hit this session with not an ideal warm up. Just didn’t want to be at the gym until 10 o’clock. This definitely hurt some output on the ski

800m Run @~5k run pace
Rest 30sec, into:
1:00 Ski @225w
1:00 Ski @250w
1:00 Ski @275w
….etc cont until you hit a 9/10 RPE (loss of posture/head position, uncontrolled breathing, etc)
Rest 3-4 Minutes
x3 sets

first set got into the minute with 300w and just couldn’t maintain that output at all.
2nd – broke down and 275 was a fight and not pretty and was jumping all over the place.
3rd set – wanted the volume and was afraid I wouldn’t get it based on the 2nd set so I started my first minute at 200w and ended up finishing the 275 a lot more clean and crisp than the first set. It was the same story for the 300 though.

These emoms were so valuable today, loved them
EMOM x 4
3 muscle snatch + 3 OHS @ 75lbs
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EMOM x 4
2 hang power snatch + 2 OHS @ 115lbs
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EMOM x 4
1 hang squat snatch + 1 OHS @ 155lbs
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3 attempts to find a max load in this complex
Squat Snatch x 1/Hang squat snatch x 2, new attempt every 3 min
185
195 – failed at the second squat snatch.

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A1 – Snatch grip sots press x 6, rest 1 min
A2 – Kang squat x 6, rest 1 min
A3 – BB on back alternating cossack squats x 3/side, rest 1 min x 3 sets
75 on each
I can tell I haven’t done much sots press in a while. My upper back with stuff but that could be some residual from the past couple of days. But was still a tough position to get into today.
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E4MOM x 4 sets
100ft yoke back rack carry @ 360lbs
10 ground to overhead @ 135lbs
5 ring MU
2:27 – 5
2:31 – 4/1
2:49 – 3/2 – Power snatch
3:01 – 5
The barbell ate my lunch today. Yoke was tough but loved it.

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Band pull apart super series