Ben Plotnicki

(include the rolling scap circles into kip into C2B again as an additional warmup drill)
A – For time – 1-2-3-4-5-6-7-8-9-10 unbroken C2B pullups
2:42
I started the set of 7 somewhere around the 57 second mark. Felt the fatigue really hit in the set of 8. And butterflies broke down toward the end of 9.
I would like to get this closer to 2 min mark. Wasn’t my last time over 3 minutes?

B1 – Dbl KB hang snatches x 15 @ 35/hand, rest 30 sec
B2 – BB strict press x 15 @ 65-75lbs, rest 2 min x 3 sets
this felt spicey. Numbers were spot on but I’m sure there was still some carry over from the c2b

+
For time
Front squat x 3 reps @ 265-275 (not too heavy that it grinds, but make it challenging)
Wallball x 16 @ 30lbs
Wallball x 24 @ 20lbs
DU’s x 60
rest 5 min x 3 sets
@265 – still fight a little poopie warming and was fine when I actually started.
2:49
2:39 – more efficient w/30 and picked up rope quicker
2:29 – less transition bt movements

+
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
3-4 times through, rest as needed
going to get done throughout coaching tonight

AM
Bike 90 sec450+ watts, rest 30 sec
15 C2B pullups, rest 30 sec
3 squat cleans @ 235-255lbs, rest 3 min x 2 sets
@255
C2b are coming around nice. Bike was solid and stayed around 480 for the bulk of it.
+
Row 90 sec @ 1:40/500m pace, rest 30 sec
4 deficit strict HSPU + 6 deficit kipping HSPU (2-3in), rest 30 sec
3 squat snatches @ 175-195lbs, rest 3 min x 2 sets
175
It was hard to get myself to open up after the pull ups so went conservative at the 175. I missed it once in the second set but they was purely a mental error.
+
Yoke front rack carry 50ft, new set every 90 sec x 6
+30 on yoke

I have mentally put so much focus on improving work on the Bike mentally and physically. I need to put the some intetion and intensity for the rower as well. I held the pace for the rower today, however, it wasn’t comfortalbe and I truly wanted to take the lower efforts. Today it was more maintaining good mehcanics anc position.

PM
3 min run @ 7.5-8min/mile pace, rest 1 min
3 min AB @ 300 watts, rest 1 min
3 min row @ 1:54/500m, rest 3 min x 4 sets
complete

EMOM x 4
3 pressing snatch balances @ 95lbs
+
EMOM x 4
2 heaving snatch balances @ 135lbs
+
EMOM x 4
1 snatch balance @ 175lbs
+
EMOM x 5
1 squat snatch (take some risks this week compared to last weeks numbers, but we still want minimal misses)
200 and it felt pretty good so I did 5 more sets at 205 w/1 miss
+
Floating snatch deadlifts @ 4141 tempo x 3, rest 2 min x 5 sets (load hamstrings and lats, keep shoulders over bar as long as possible on the way up and down)
+
E4MOM x 4 sets
5 unbroken bar MU
15 unbroken back squats @ 135lbs (from floor)
25 bike cals
2:24
2:27
2:28
2:31

First set of bmu weren’t great but then got really smooth, crisp and efficient. Bike was trying to stay above 350 and every 30s did 5-8 sec of higher output.
This was a fun training piece.
+
Band pull apart super series
done

Row 2 min @ 1:43/500m pace, directly into
AMRAP 4 min
8 kipping HSPU
8 toes to bar
24 DU’s
(rest 6 min)
Row 2 min @ 1:43/500m pace, directly into
AMRAP 4 min
3 ring MU
6 shoulder to overhead @ 135lbs
12 BB front rack walking lunge steps (6/side)

4+3 – was trying to go so fast on hspu that my rhythm was a little off. Didn’t measure out a box and should’ve that might have helped. H act breathing but in these pieces I know it’s over soon
3+3 – the walking lunge were horrible and ate my lunch everything else was fine relatively speaking. The last 3 muscle ups felt better than the other ones, I’m sure at that point I was so fatigued and I didn’t want to miss them so I was way more aggressive on kip
+
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 3 sets
done. Wasn’t as hard this week and less cramping in the hip flexors

I was super strapped for time today, so I couldn’t dick around much for warm up at all. After general specific warm up had to warm up all movements concurrently. With the strapped time and sense of urgency, it turned out to be one of the best sessions I feel like I’ve had in a long time. Pull ups felt solid from the beginning and even got to mentally focus on some of the little pieces of elbow position during the pull and while being weightless.

A – 14 sets of 5 C2B pullups for quality, rest 30-45 sec as needed
B1 – Dbl KB hang snatches x 12 @ 35/hand, rest 30 sec
This was a good loading to get more comfortable with this rep range and efficient movement
B2 – BB strict press x 12 @ 65-75lbs, rest 2 min x 3 sets
12 @ 75 w/1 sec pause overhead
+
For time
Front squat x 3 reps @ 265
Wallball x 14 @ 30lbs
Wallball x 21 @ 20lbs
DU’s x 45
rest 4 min x 3 sets
2:37
2:32
2:22
Just made transitions quicker. 265 still felt heavy but did feel better from last weeks 255. Wall Balls much better today.
+
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
3-4 times through, rest as needed

A – Heavy KB rotational deadlifts x 20 (10/side), rest 2 min x 4
100
B1 – Ring MU transition x 4/Ring MU x 2/Strict dips x 8, rest 60 sec
Last set my grips completely slipped off so did not do that 4+2 unbroken, jumped back up quickly but still frustrated me
B2 – Top to top DB press from tall kneeling x 16 (8/side), rest 60 sec
50 across
B3 – DB reverse lunge into high knee raise x 14/side, rest 60 sec x 3 sets
50 across
C1 – Banded bird dogs x 12/side, slow movement
C2 – Banded psoas march from supine x 8/side
C3 – Frog pumps x 40, rest as needed x 4 sets
D – Overhead yoke carry 100ft (break at 50), rest 2:30 min x 5 sets (add light load this week, i still like the split jerk recovery to start if you use that same height)
+30
Tried plus 50 for first set and couldn’t stand it up for the back end of the 50ft. On last set still did a jerk recovery to get into position, so raised the yoke crossbar up one notch, still a jerk recovery but wasn’t from a deep lunge.

90 sec bike @ 400+ watts, rest 15 sec
2 rounds for time of
10 deadlifts @ 225
10 toes to bar
rest 2 min x 3 sets
1:34
1:39
1:32
Of course better than last week. Bike time and intensity helped but the feeling of shittiness of the two movements definitely got to me
+
90 sec row @ 1:47/500m, rest 15 sec
2 rounds for time of
10 thrusters @ 105lbs
10 C2B pullups
rest 2 min x 3 sets
2:29
1:58
1:51
Times got faster not becuase I got in a groove but I felt better after the first piece. I really think it’s those two movements coupled together for me. Row was not near 1:47 though.

+
90 sec ski @ 1:55/500m, rest 15 sec
2 rounds for time of
12 TNG power snatch @ 75lbs
30 DU’s
2:47
3:00 – called it. I lost count of how many times I tripped up my dubz. I felt like a big pile of lactic poop. Here the up and down of the the ski and then the power snatch just fucked me up.

EMOM x 5
3 pressing snatch balances @ 95lbs
Easy but good
+
EMOM x 5
2 heaving snatch balances @ 135lbs
This was solid and good
+
EMOM x 5
1 snatch balance @ 175lbs
Took me a bit to be comfortable w/loading but got better. Felt good speed under bar.
+
EMOM x 5
1 squat snatch (you select loading here, goal will be tough but no misses
195
+
Floating snatch deadlifts @ 4141 tempo x 3, rest 2 min x 4 sets (load hamstrings and lats, keep shoulders over bar as long as possible on the way up and down)
155
Dumbest exercise ever
+
E4MOM x 4 sets
5 unbroken ring MU
15 unbroken OHS @ 95lbs
25 row cals
2:20 – 2:30 – 2:25 – 2:28

Rower completely shut off on second set when I sat down so that was a fight and a push I didn’t want to make in that round to keep up. Muscle ups felt good, set 4 was a fight to get the 5th rep unbroken, confidence was on the fence about it but grinded through to get it.
+
Band pull apart super series

AB 2 min @ 450 watts, directly into
AMRAP 4 min
6 strict press @ 75lbs (1 sec hold overhead each rep)
6 dbl KB hang snatch @ 45/hand
5+6
No access to 45 so had to use 53’s, don’t think that make a huge difference here though. One more round at this pace for strict press might not have been able to have been completed unbroken

(rest 6 min)
AB 2 min @ 450 watts, directly into
AMRAP 4 min
6 front squats @ 115lbs
8 GHD situps
24 DU’s
3+9

Set up for this piece was not good all the way around, had to make longer transitions from bar to GHD and back to rope, but it made me move quicker. Also class was using bikes, so for the second piece i had to jump on quicker than prescribed, was close to holding 450 the whole time, dipped 441 every now and again, had to run to other side of the gym for GHD’s to start the amrap.
+
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 3 sets

seated leg lifts hate me

Listened to the podcast with you and Kyle today, and much of it deeply resonated with me. The way you spoke on your relationship with pain and what are you afraid of was exactly what I needed to hear. Often I delay the inevitable of getting into a training piece and after listening to your words, I have a new sense of self awareness for these feelings. This was awesome.

A – 12 sets of 5 C2B pullups for quality, rest 30-45 sec as needed
felt better as I went, I’ve got to find better excitatory pull up prep. Did crossover symmetry activation, banded c2b, but need to find a better strategy, so will keep playing around with it. This was awesome though, to be able to mentally focus on the small things that go into each set and improving the little things from set to set.
B1 – 1-arm alternating DB shoulder to overhead x 16 (8/arm, switch overhead each rep), rest 1 min
55 across
Felt like more of an athlete on these today. I did notice that as I got closer to rep 6-7 on my left arm the negative wasn’t as stable.
B2 – Single arm DB high row from standing x 6/side with controlled negative, rest 15 sec/2 min x 3 sets
25-30×2
Actually held a KB in opposite hand to keep myself super honest and not create any compensation at all.
+
For time
Front squat x 3 reps @ 255
Wallball x 12 @ 30lbs
Wallball x 18 @ 20lbs
DU’s x 36
rest 3-4 min x 3 sets
2:02 – 1:59 – 1:52
The front squats felt heavy as shit and I did not feel strong at all, but I moved through them with no grinding what so ever. The 12 @ 30 felt good, it was the last 5-6 reps of the 18 @ 20 that sucked the most. Got faster mostly because I just sucked it up and embraced it.
+
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
3-4 times through, rest as needed

Only got in 2 sets, ran out of time and had to coach.