Ben Plotnicki

Saturday was not going to happen at all. I was in the car for 5 hours on friday night, about 4.5 hours of sleep and working comp all day, figured it would be my best interest to not train or push up.

Squat snatch 15 min EMOM
6 min – 3 reps @ 135lbs
6 min – 2 reps @ 155lbs
6 min – 1 rep @ 185
This was pretty good. 135 and 155 went really well.

The first rep @ 185 felt heavy as shit as that jump was aggressive in this scenario. But my goal was to not miss a single rep and I got better as I went. Low back fatigue creeped in in 2nd set of 155.

+
2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% ‘aerobic effort’
10 dbl DB hang squat cleans @ 50/hand
15 dbl DB push jerks
10 dbl DB box step overs (50/hand, 24in)
15 row cals
Rest 4-6 Minutes
x4 sets (alternate the order of these movements each set)

I forgot to make the notes of my times after each set when I left the gym so I will try and remember the best I can but what I do remember is that I got better with each set. I did underestimate how long it would take so I didnt have a proper warm and I got more warm and prepped each set. I also was prepared that all except for the row would have the potential to sky rocket my heart rate, so broke reps up but felt it out as I went. Might have created slower times for sure but I definitely stayed aerobic and heart rate monitor kept me around 145.

4:03

3:58

3:53

3:48
+
A1 – Wall walk into lean away and pirouhette/small controlled steps x 3 ‘reps’ (work on building a forward lean with feet leading and patient hand movement – https://www.youtube.com/watch?v=hkgDui28Vts&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=5)
These got better with each set as I started out being a little frustrated but found some good focal points to emphasize that helped me improve the movement.

A2 – Kneeling to standing strict MU with foot assist x 3 reps for control, rest 2 min x 5 sets (https://www.instagram.com/p/Bot5GVeFI3f/?hl=en&taken-by=cfgymnastics)

done
B1 – Lean away weighted pullups @ 41X1 tempo x 3, rest 90 sec

Done

I have a not in my lats that is not happy with me. Made the first couple of reps a little lit up but loosened up.
B2 – Band assisted front lever pulls x 2-3 into tucked front lever hold 10-15 sec, rest 90 sec x 3 sets
The tucked front lever was brutal going directly into it after the lever pulls.

A – Axle bar strict press x 6,4,2,12. rest 2 min
105-125-145-95

B1 – 3 ring MU transition only, no dip out, rest 60 sec
B2 – 3 ring MU for quality and crisp form, rest 2 min x 5 sets

Putting these 2 together felt great. I hope we do a few more progressions of this. I loved it and it had tons of carryover from the transition to the full movement
C – Rope pullups AMRAP x 4 sets, switch top hand every set, must hang 3 sec at bottom of each rep. bottom hand is at elbow of top hand.
5-5-4-4

+
5 rounds for time
30 DU’s
15 toes to bar
6:33

(rest 5 min)
5 rounds for time
10 deadlifts @ 225lbs
15 HR pushups

7:15

Ttb – broke up sets 9/6, 9/6, 9/6, 6/5/4, 6/4/4/1

After the 4th set, I felt efficiency was out the window, so I’m assuming my current capacity is around 45-50 reps, I knew it would happen but was curious when it would happen.

HR push ups – broke these up a lot but in the last round I had a good break through that I have struggled with lately, I was breathing heavy, but told myself only stop if you fail a rep or have to really grind to finish a rep, I slowed down on the last few reps but I never stopped. This was a good mental hurdle for me.

There is a good chance that tomorrow training will not happen. We are hosting another comp, we are done at a decent time but going to make a game time decision based on how my body feels after working it. Especially knowing what would be in store and I feel I would need to be 100% ready to rock mentally.

Had a very poor night of sleep so contemplated even training and grinding so I decided to not worry about load and get great quality that wouldn’t push me over the limit
A – Paused squat snatches – 1 rep EMOM x 15 (pause below knee for 2 sec before finishing the lift, work on speed through top of second pull)

155
B – Snatch pulls 3×3, rest 2-3 min

185, 205 x 2
C – Floating snatch grip deadlifts 3 sets of 6, rest 2 min

155
D – BB hip thrusts 4 sets of 15, rest 2-3 min (squeeze butt at top, stop and fix position if you feel your lower back burn or compensate)

125
E – DB side bends x 12/side x 3 sets, rest as needed

Didn’t get in

Light 400m jog, directly into
30 sec AB @ EN3
30 sec AB @ threshold
30 sec AB @ high effort
walk rest 4 min x 3 sets
goals of 400-500-750+

Completely underestimated the effect of the prior 30s of each transition. First round was close to goal, but the high effort was in the mid 600’s, but was never able to duplicate that. Next 2 rounds was 300-388-upper 500’s but not for the whole 30s

+
Light 400m jog, directly into
30 sec row @ EN3
30 sec row @ threshold
30 sec row @ high effort
walk rest 4 min x 3 sets
goals of 1:45-1:40-1:32

This was closer to realistic, but I think it was 1:35-1:38 for the high effort, the last set was closer to 1:32. The one thing I did try to do was maintain the same spm for each 30s as the effort increased and wasn’t too far off

+
Light 400m jog, directly into
30 sec ski @ EN3
30 sec ski @ threshold
30 sec ski @ high effort
walk rest 4 min x 3 sets

I think I was around 1:48-1:42-1:38/1:39

was pretty smoked at this point

EMOM x 8
Odd min – 2 rope climbs to 15ft for efficiency
Even min – 10 bar facing burpees
might be one of the toughest emom’s we’ve done this cycle. I wanted to spend more metal time thinking about handwork for decent but didn’t have much time so had to really think on the fly after burpee. 3 pulls every time, I stayed patient because I’m always ready to over pull

+
EMOM x 8
Odd min – 2 bar pull overs
Even min – 3-4 sandbag ground to overhead (power clean/push jerk)
Had to warm this up a little bit, I haven’t done a bar pullover in a while and it took me a few attempts to get it back. Then on the 3rd set I missed my first 2 attempts, couldn’t figure out if I had over exhausted my pull but I got it back

+
B1 – 1-arm sled drag from front plank x 50ft, alternating hands each pull, rest 60 sec (add light load from last week)

+32.5 – this was much easier this time
B2 – Banded high rows with thick grips from straight leg seated x 20-24, rest 90 sec x 4 sets (https://www.instagram.com/p/BNKKfnhBXrc/)

done
C1 – Supinated grip pullup negatives on x 6 count x 1.1.1.1, rest 10 sec/1 min

done
C2 – Towel threaded KB farmer carry 100ft (add light load from last week), rest 2 min x 4 sets

Made the next jump up and I handled it but it wasn’t as secure, but I did complete the 100ft so that’s all that matters
D – Wrist flexion/extension curls with banded KB on BB sleeve – 3 raises each direction x 5 sets
Ran out of time

For time
150 DU’s
60 wallballs
30 chest to bar pullups
150 DU’s

7:45

Felt way better with a better approach but even then still left some out there. First set of dubz did 100/2 breaths/50

At first i wanted to stop and breathe but I made myself pick up the wall ball right away and said you can do 10 right now then you can catch your breath. So then i did 15/15/15/15……..took 2 breaths and stood right on top of medicine ball. Didn’t take longer than 6-7 seconds until the last set, on that one i took 2 breaths and then bent over to pick it up but didn’t pick it up right away. Pull ups 12/10/8 – same here for pull ups, quick transitions of 2 breaths bt the 12 and 10, but took a little longer bt the 10 and 8.

Picked up rope right away and did 25/50/30/45. Was quick in transitions and breaks in all except for the last set.

Limiter here was definitely lats in holding good positions on dubz, and when it came time to put the hammer down for the last set of each movement I took an extra breath. Overall much happier today with quicker breaks and trusting myself, but still missed the killer instinct to finish out each movement transition.

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec
A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec
A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
today was the first day that the box jumps felt super explosive and felt there has been some adaptation here.

C – Front squat autoregulated sets – 4 sets of 3 and 4 sets of 2 @ 8-9 RPE (1-2 reps in reserve each set)
255 – definitely a few in reserve

275 – first 2 sets felt great, 2nd 2 felt like 1 more rep would’ve been a grind

D – BB hip thrusts x 20,20,15,15 rest 3 min
135 x 2, 155 x 2

E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 115 sec hold, rest to recovery
done

+
CO symmetry full recovery protocol
done

A – Power snatch triple with less than 10 sec bt lifts, build to quality triple for the day.
185

Wanted 195 but don’t think quality would’ve been super high

B – Front Squat x 6/Split jerk x 1 – 4 sets to find tough working load for the day
185-205-215-225

Right wrist mobility was not forgiving today, do think it effected me a little bit in the transition from the last squat to jerk.

+
AMRAP 12 min
Yoke back rack carry @ 365lbs x 50ft
4 burpees over yoke crossarm
Yoke back rack carry @ 365lbs x 50ft
50 DU’s

4 + walk

There was a couple times I feared for my life jumping over the yoke, my hips on the first leg that I took over the yoke wasn’t super mobile to make clearance easy.

It was a funny mobility day today, as good as the snatch felt, everything else felt a little stiff

5 min @ EN2 (Less than 75% HR) on the following machines
Run
Ski
A/B
Row

RPE – 6-7
800m on run – this includes the massive gnarly hill that we have

1100m ski

54 cals

1200m row

*Track your paces held for each that allowed you to maintain an EN2 HR as well as RPE for each machine.
Rest 2 min
+
4 min @ EN3 (Less than 85% HR)
Run
Ski
A/B
Row

RPE 7-8

800m run – same – goal was to accelerate a little more on the way down and same pace up, just knew if i tried to run harder up the hill it would change the stimulus completely

900m ski

50 bike cal

975 row

*Track average paces held as well as RPE for each machine
Rest 2 min
+
3 min @ Threshold/EN4 (Less Than 90% HR)
Run
Ski
A/B
Row

RPE 8

I think the run was around 400+ – ran down hill for about 1:25 and turned around

???? Forgot to track ski – this round was so much more work

31 cals (pretty sure)

769

*Track average paces held as well as RPE for each machine
Rest 4 min
+
45 sec @ 95-100% effort
Run
Rest 90 sec
Ski
Rest 90 sec
A/B
Rest 90 sec
Row

RPE 9-9.5

200ish run

200m ski (brain fart and stopped a few seconds early)

22 cal bike

250m row

EMOM x 8
Odd min – 2-3 ring MU
Even min – 6 BBJO @ 24in
ring work felt really good today, just a couple of key things I was forcing on made a big difference today

+
EMOM x 8
Odd min – 2-3 bar MU
Even min – 4-5 sandbag ground over shoulder
same for bar – on the very first rep I scared myself because I was afraid I was going to go all the way over the bar.

Went with 5 sandbag

+
B1 – 1-arm sled drag from front plank x 50ft, alternating hands each pull, rest 60 sec
this was so much harder than staying on one side, I’m assuming the overall distance from the first couple of pulls made all the difference for covering the all that friction and surface area

B2 – Banded high rows with thick grips from straight leg seated x 18-20, rest 90 sec x 4 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
man these still burn

C1 – Supinated grip pullup negatives on x 6 count x 1.1.1, rest 10 sec/1 min
these felt good, good eccentric control

C2 – Towel threaded KB farmer carry 100ft, rest 2 min x 4 sets
53 – think I need to crank this weight up next week

D – Wrist flexion/extension curls with banded KB on BB sleeve – 2 raises each direction x 5 sets
done