Ben Plotnicki

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.
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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.
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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
3-4 times through, rest as needed

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

Day was all thrown off so did not make it to the gym until late but wasn’t going to skip training. I did something tonight than all the time working together I have never done. I built the C pieces into my warm up. I know things are always placed in order for a reason, and I often have athletes do the same. I never like doing things out of order and out of context, but what would you tell those athletes that choose to do some accessory work out of order for their warm up.

A – Heavy KB rotational deadlifts x 16 (8/side), rest 2 min x 4
@100 might be one of my new favorite top exercises
B1 – Ring MU transition x 3/Ring MU x 2/Strict dips x 6, rest 60 sec
feeling heavy but kipping and pulling mechanics feel good
B2 – Top to top DB press from tall kneeling x 14 (7/side), rest 60 sec
50 across
B3 – DB reverse lunge into high knee raise x 12/side, rest 60 sec x 3 sets
50 across
Balance felt shitty tonight
C1 – Banded bird dogs x 10/side, slow movement
C2 – Banded psoas march from supine x 6/side
C3 – Frog pumps x 30, rest as needed x 4 sets
completed
D – Overhead yoke carry 100ft (break at 50), rest 2 min x 5 sets (stay at this setup for another week, then we will progress)
felt so much stronger today, didn’t raise the crossbar so I had to do split jerk recovery so even though that was a little more work, it built my confidence walking with it.

tried to deduce what happened tonight. As much as i wanted to put it on training in the evening i am going to put it on supplement use. Took a supplement that i have used in the past and got a brand new bottle but it’s also what i used on Tuesday which i had a crazy heart rate response and ridiculous sweating. 
At first thought it might be training in the evening, then the movements of the dead and t2b, but even on the bike i had to work a little harder to hit the 425 Watts. Also my grip for the t2b was weak. On a positive note, even feeling like shit and not able to control my heart rate c2b felt great and easy. Chalk it up as an off season learning experience first of all. Don’t know if you have another progression off of this, which i would be fine with or another crack at this one would be fine with me as well. 

90 sec bike @ 425+ watts, rest 15 sec

2 rounds for time of 

10 deadlifts @ 225

10 toes to bar

rest 2 min x 3 sets

1:31-1:33-2:09

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90 sec row @ 1:44/500m, rest 15 sec

2 rounds for time of

10 thrusters @ 105lbs

10 C2B pullups

rest 2 min x 3 sets

2:09-2:09-dnf

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90 sec ski @ 1:50/500m, rest 15 sec

2 rounds for time of

12 TNG power snatch @ 75lbs

30 DU’s

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Heavy prowler push 12 sec on, 1:48 rest x 5 (make this tough, grinding effort)

A – Snatch grip halting deadlifts, 2 positions (off ground and below knee), 5 sets of 3, rest 2 min215 x 3, 225 x 2

B – High hang power snatch x 1/above knee hang power snatch x 1, rest 90 sec x 6 sets

155

Focuses on good position throughout. Felt a little better than last week. 

C1 – Banded russian swings x 12, rest 30 sec

C2 – Supine hollow hold with weighted PVC in overhead position x 30 sec, rest 30 sec

C3 – Single arm banded lat pulldown from 45 degree hip hinge x 8/side, rest 30 sec/90 sec x 4 sets

complete 

D1 – Partial ROM GHD hip extensions x 15-18, rest 60 sec

@18

D2 – Swivel hip to extension x 5/side, rest 60 sec x 3

complete 

EMOM x 35Min 1 – 40 sec ski @ 1:50/500m pace

Min 2 – 5 burpees + 10 dbl KB snatch (split 5/5) @ 53/hand

Min 3 – Run 150m out and back

Min 4 – 5 burpees + 15 dbl KB deadlifts @ 53/hand

Min 5 – Rest

kb snatch was much easier today. Heart rate elevated Today more than last week. 
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Dbl KB front rack hold from tall kneeling x 30 sec, rest 60 sec

Sorenson hold with plate hugged to chest x 30 sec, rest 60 sec

Straight arm star plank x 15-20 sec/side, rest 60 sec x 4 times through

same loading on hold and sorneson this week and star planks felt so much better, I did not feel as awkward or mentally challenged with the hold and control. 

A – Strict C2B pullups x 4 + kipping C2B pullups x 6, rest 2-3 min to recovery x 5 setsfelt pretty good here. 

B1 – 1-arm alternating DB shoulder to overhead x 12 (6/arm, switch overhead each rep), rest 1 min

55-40-45

Went down after the first because didn’t practice enough and my thumb was getting caught, just wasn’t pretty. Then got comfortable at the night weight and then actually felt like an athlete again towards the end. 

B2 – Batwing row x 6-8/side, rest 1 min x 3 sets

C – Front rack cyclist squats @ 2011 tempo x 8, new set every 2:30 x 4

125

Why do these at tempo feel like the take so much longer than they actually do. 

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6 rounds for time

3 bar MU

6 strict HSPU

35 DU’s

8:40
Had a little wrist pain that could feel on top of the lockout, could adjust hands on hspu. All hspu done unbroken but having to adjust my hands effected some fatigue and fought for last couple of reps in the last round. Changed handgrips early on because felt my hands were going to rip and changed to ones that felt better. 

+

KB bottoms up front squats x 6/side

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
3 sets 

A – Heavy KB rotational deadlifts x 12 (6/side), rest 2 min x 4
90 – found a 100lb kb when i put the 90 away
B1 – Ring MU transition x 2/Ring MU x 2/Strict dips x 4, rest 60 sec
dips felt good, muscle up work, transitions into the muscle ups felt awkward
B2 – Top to top DB press from tall kneeling x 10 (5/side), rest 60 sec
40-45-50
B3 – DB reverse lunge into high knee raise x 10/side, rest 60 sec x 3 sets
40 – balance started getting shitty but weight felt good.
C1 – Banded bird dogs x 10/side, slow movement
C2 – Banded psoas march from supine x 6/side
C3 – Frog pumps x 30, rest as needed x 3 sets
all complete
D – Overhead yoke carry 100ft (break at 50), rest 2 min x 5 sets
a 6th set with only 2 min rest would’ve have been tough. 5 sets was perfect and felt good. 4th and 5th were a grind but I felt confident with the yoke overhead

90 sec bike @ 400+ watts, rest 15 sec
10 sandbag ground over shoulder for time, rest 2 min x 3 sets
1:10-1:10-:59
@150lb sandbag. Bike effort was smooth and relatively easy
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90 sec row @ 1:42/500m, rest 15 sec
1 round of DT, rest 2 min x 3 sets
59-58-57
Mentally could not make myself do DT unbroken. Was pretty smoked at this point. Rest was closer to 3 min b/t sets. Struggled to get row to 1:42, was closer to 1:44/1:45
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90 sec ski @ 1:50/500m, rest 15 sec
2 rounds of Cindy, rest 2 min x 3 sets
1:15-1:15-1:14
Had a hard time getting a good solid rhythm on 5 pull ups. Ski was around 1:52
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90 sec bike for cals, rest 30 sec
90 sec row for cals, rest 30 sec
90 sec ski for cals
1 time through
30-32-26

On paper today looked like a ton of fun, but in action this day sucked. But still fun though.
Not sure if this is a big deal or not, been training a couple nights a week instead of always around noon. Trying to adjust my eating/fueling accordingly. Have been eating good but not used to swing said fuel for exercising later. Really felt it was a more of a factor today than others as I felt today’s output was more fuel intensive.

A – Snatch grip halting deadlifts, 2 positions (mid shin and above knee), 5 sets of 3, rest 2 min
205
Bar felt really heavy this morning
B – Mid thigh hang power snatch x 1/Below knee hang power snatch x 1, rest 90 sec x 6 sets
155 x 2, then down to 145 x 4
The mid thigh hang is still a struggle to get the best leg drive, hip extension feels good though.
C1 – Banded russian swings x 12, rest 30 sec
done at 2 pood
C2 – Supine hollow hold with weighted PVC in overhead position x 30 sec, rest 30 sec
done
C3 – Single arm banded lat pulldown from 45 degree hip hinge x 8/side, rest 30 sec/90 sec x 3 sets
done, had to use a lower hanging bar so went to a half kneeling and hinge position
D1 – Partial ROM GHD hip extensions x 12-15, rest 60 sec
15
D2 – Swivel hip to extension x 4/side, rest 60 sec x 3
done

EMOM x 30
Min 1 – 40 sec ski @ 1:50/500m pace
Min 2 – 5 burpees + 10 dbl KB snatch (split 5/5) @ 53/hand
Min 3 – Run 150m out and back
Min 4 – 5 burpees + 15 dbl KB deadlifts @ 53/hand
Min 5 – Rest
+
Dbl KB front rack hold from tall kneeling x 30 sec, rest 60 sec
53/hand
Sorenson hold with plate hugged to chest x 30 sec, rest 60 sec
15lb plate
Straight arm star plank x 15-20 sec/side, rest 60 sec x 3 times through
20 first set but got sloppy so stayed with 15 sec last 2 sets.

This was a fun training piece today. Double kb snatch felt way better than the last time we did them a long time ago. Felt fairly comfortable and think they could help my overhead position as well. Ski pace stayed around 1:57 even when I tried to slow it down. Just got tired of doing burpee, not tired from them, just got tired of doing them.