Ben Plotnicki

wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw
scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit

done

+
Every 60 sec x 8 sets
1 clean and jerk

225 across
+
Every 90 sec x 6 sets
4 deadlifts @ 275-295 + 30 DU’s

@ 275 with the heavy RPM rope
+
Every 120 sec x 4 sets
Yoke back rack carry 50ft, tough

@+180
+
A1 – Plank walk with feet on sliders, 25ft forward and back x 3 unbroken trips, rest 30 sec

Not as bad today, but still suck
A2 – Plate halos from tall kneeling x 5/direction, rest 30 sec

done
A3 – Stir the pots on swiss ball x 8/direction, rest 90 sec x 3 sets

done
B – Frog pumps 3 sets of 50, rest 2 min

done

PM

Sandbag/rope climb workout

13:20

almost failed my last rope climb, my biceps had been doing all the work on the decent and towards the end doing too much work on the ascent. Sandbag wasn’t that big of a deal, wish I would’ve video’d so I could have a better pacing plan with bag. I have to get better at being more efficient coming down the rope. going to play around with some technique things and skills and drills this week. that will be a huge differnece maker come game day

Banded ankle dorsiflexion x 10/side
Banded ankle plantarflexion x 10/side, 2 sets
+
A1 – Banded terminal knee extensions x 18/side
A2 – Seated sumo stance BB good mornings x 6-8
A3 – Bent knee GHD hip extensions x 8-10, rest as needed x 3 sets
+
3 min dynamic occlusion. tie tourniquet/band gently at top of each leg at around 6/10 tightness, light air bike for 3 min, then dismount and remove bands, rest 3-5 min and repeat 1 more time for 2 sets
+
Dynamic Activation running drills AND scap stability drills for DB thrusters
+
Run 100m progressive intensity, ending high effort into 5/side single arm DB thrusters, rest walk back to start x 4
+
Run/DB thruster workout in full
13:15

I do not think the apple watch was completely accurate, It registered 800 meters at around 5:15, I’m well aware that I’m not a great runner but that felt way off and that would be slower than a 10 min mile, I’m pretty sure I wasn’t running that slow. I still ran “900m” on the back end and that was about the same. The first 100m were slow, but I didn’t walk as much as I wanted to but I made sure I pushed on. Picked it up and I grinded.

Thrusters were done in 2 sets – 15 in left hand/20 in right hand – then 15 in left and 10 in right.

+
Circling GHD hip extensions x 3/direction
Twisting GHD sorenson hold x 3/direction
Hip blocked GHD back extensions x 4 slow reps (ensure spinal flexion/extension)
Reverse leg lifts from bench with mini band around ankles and ab mat under hips x 6-8, no spine extension here
2-3 times through

I know we use a ton of multiplanar work for posterior chain/midline, is there any value to anterior chain multiplanar or should that just stay with good old globo gym?

AB 4 min @ 150-200 watts, rest 30 sec
Row 4 min @ 1000-1200 cal/hr, rest 30 sec
Ski 4 min @ 800-1000 cal/hr, rest 30 sec
all good here, legs were a little tired starting out, row was the hardest to maintain

+
AB 2 min @ 275-325 watts, rest 1 min
Row 2 min @ 1200-1400 cal/hr, rest 1 min
Ski 2 min @ 1000-1100 cal/hr, rest 1 min
all good here as well

+
AB 1 min @ 450 watts, rest 90 sec
Row 1 min @ 1400-1600 cal/hr, rest 90 sec
Ski 1 min @ 1100-1200 cal/hr, rest 90 sec
upper 400’s on bike

1500+ on row

+
AB 30 sec hard, rest 2 min
Row 30 sec hard, rest 2 min
Ski 30 sec hard, rest 2 min
around 878 on bike, wanted to get into and hold 900 but legs didn’t want it to happen today

2200+ on rower

Don’t remember exactly on ski, but think it was around 1700 – don’t quote me here though

+
Foam roller rollouts x 6 reps, rest 30-45 sec bt reps, go slow and controlled through a range that you can stop and return from (https://www.instagram.com/p/BnPAempANvu/?taken-by=lukahocevar)
can’t wait to make all my athletes do these 🙂
+
Wall bridge with active posterior pelvic tilt x 90 sec iso hold x 2 sets (ensure active posterior tilt and hamstrings pulling feet down towards floor – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym)
I have never completely felt like I was going to fail at an iso hold until these

AM
EMOM x 24
Min 1 – 8 sec AB sprint
Min 2 – 10 sec row sprint
Min 3 – 12 sec ski sprint
Min 4 – rest
Bike avg wattage was around 1300, got into upper 1400’s on the 2nd set but that was the highest

Row avg – 1:21 pretty consistently

Ski avg – 1:30 – couldn’t dip below 1:30 but was consistent on all sets

+
15-20 min mobility and down regulation work

PM
A – Unbroken complex of Power clean x 3/Thruster x 3/Front squat x 3/Split jerk x 3 – build to max effort load for this in 3 attempts or less

205 – the 3rd thruster I could feel my back round a little bit so I thought this was a good place to call it
B – Front squat – 1 rep @ 255lbs, rest 30 sec, 2 reps @ 255lbs, rest 30 sec, 3 reps @ 255lbs, rest 30 sec…repeat and continue to add 1 rep each set until you hit 9/10 RPE (a set where you know you can only complete 1 more rep). rest 5 min x 2 sets

5 – 4

1st set I feel I could’ve gotten into the 6’s but not finish. The 2nd was pretty close to the end
+
AB 30 cals @ 90% effort, rest 15 sec
AMRAP unbroken 30lb wallballs
rest 4 min x 2 sets
30 – 19

First bike, went hard and then cruised, the 2nd set was probably closer to sustainable 90% effort, that set I maintained upper 600’s lower 700’s the whole 30 cals which I was pretty excited about, that set was faster and had some carry over into the wall ball set

2nd set – missed the wall completely on rep 20 and couldn’t catch it to save it.

+
Row 30 cals @ 90% effort, rest 15 sec
AMRAP unbroken C2B pullups
rest 4 min x 2 sets

21-15

Tank was starting to run on E, first row stayed around 1300-1400 Cal/hr – 2nd was survival – pull ups felt good was just pretty smoked by the time I got there.

For time
Christine

10:33

Did not do this under ideal circumstances, lack of sleep, poor nutrition and some adult beverages the night before, but it forced me to plan my attack a little better than I might have. Row splits were 1:47.1 – 1:49.9 – 1:48.9 – gameday, I have to row faster. What I did notice was after the first round of box jumps, I felt my leg drive on the rower effected as well as how much box jumps elevate my heart rate. 2nd round, first 8-9 reps, i tried to do a rep every 4 sec by watching the clock on top of the box and stepping down, this helped mentally helped me so I felt it allowed me to push a little harder on the last row.
+
Foam roller rollouts x 6 reps, rest 30-45 sec bt reps, go slow and controlled through a range that you can stop and return from (https://www.instagram.com/p/BnPAempANvu/?taken-by=lukahocevar)

done
+
Wall bridge with active posterior pelvic tilt x 90 sec iso hold x 2 sets (ensure active posterior tilt and hamstrings pulling feet down towards floor – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym)

done
+
Easy 15 min bike cooldown

About 10 mintutes

wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw
scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit
+
Every 60 sec x 8 sets
1 squat snatch/1 OHS – build in load every crisp make
Finished at 215

Added 10lbs per set on the minute

+
Every 90 sec x 6 sets
4 BB bench press @ 165-185 + 6 BBJO @ 24in

This is a mean evil way to work on my burpee

Weight done @ 165 – weight and 4 reps were perfect for today. Shoulder managed it well, it was more of an annoying discomfort/pain, not an oh shit pain or I’m worried pain. More like some grinding gears
+
Every 120 sec x 4 sets
Yoke OH carry 50ft

done
+
A1 – Plank walk with feet on sliders, 25ft forward and back x 3 unbroken trips, rest 30 sec

Dumbbest exercise you have ever made me do. This was fucking hard. Going back was easy, forward was pure evil
A2 – Plate halos from tall kneeling x 5/direction, rest 30 sec
A3 – Stir the pots on swiss ball x 8/direction, rest 90 sec x 3 sets
B – Frog pumps 3 sets of 50, rest 2 min
done

AM
Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Squat clean thruster – 1 rep EMOM until failure, start at 165 and add 10lbs/make

255 last successful lift – 265 was a good clean but couldn’t transition from my racking position to a good pressing positon
B – Single arm DB thrusters x 8/side, rest 45 sec/90 sec x 4 sets, build to challenging load

50-60-70-75

Couldn’t get 80 off of my left shoulder, trying to hold it in the rack position hurt slightly and couldn’t push pass the discomfort
C – Single arm half kneeling landmine OH press @ 31X1 tempo x 8/side, rest 30 sec/90 sec x 3 sets

+25
D – Single arm bent over band distracted DB row @ 31X1 tempo x 8/side, rest 30 sec/90 sec x 3 sets
70

Accidentally super setted these

PM
For time
Row 1k
50ft HS walk
50 Toes to bar
50ft HS walk
Row 1k
13:50

First row was around 3:4???

First handstand walk was 25ft out and 25ft back, unbroken out, would like to know how long I rested before kicking back up

T2b – 15-10-5-7-7-6 – 15 and 10 was a little aggressive as I was fighting to hold on the rest of the way, wanted to see what would happen if I gambled with a decent set in the beginning

Second hs walk felt better than the first but way slower and rest time was definitely more.

Someone jumped on my rower on the back end that I had set up, chose to set up the countdown because  I Wanted to know my split on the back end. 3:33 – limiter here was my abs felt so tight when I went to lay back on try to take advantage of a big long stroke.  This has happened before but it has been a while so I forgot and wasn’t mentally prepared for that feeling.

20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
First day in a while that the adductor dips felt minimal annoying discomfort from the hip.

+
AB 3 min @ 150-200 watts
Row 3 min @ 1000-1200 cal/hr
Ski 3 min @ 800-1000 cal/hr

done
+
4 sets
2 min window at each machine, but try to get the work done in <60 sec then use remaining time to rest before rotating
14 bar facing burpees
16 cal ski
19 cal AB
22 cal row
(will be 32 min total start to finish)

This has turned out to be one of my favorite days of training. The metrics in all of them give instant feedback of my effort. And it is a big challenge to find and continually push that high end aerobic power just around the level of discomfort but make sure it’s sustainable.

Bar facing burpee – come out pretty out around 35 seconds first set, slowed that down a little and hit around 45.

Ski was good today, felt good power output and was finishing around 50-55 I believe, output around 1000cal/hr

Bike was also good today, 5 sec aggresive to start and settled into upper 400’s – consistently around 50 ish seconds

Row was the toughest today, finished all 4 under the 60 seconds, but I felt I was working harder to accomplish that finish time than the other 3.

Mcgill big 3 and shoulder extension protocol
done

+
For time:
50 cal row
50 deadlift (225lbs)
50 CTB pull ups
50 wall ball (30lbs)
100′ hs walk
– 16 minute cap
25ft handstand walk

I want to be pissed about this one. But in warm up I tried doing some TAP warm up intervals and I couldn’t get the bike up very high at all. At that point I knew I was a little tired and didn’t have another gear. Tried to be really conservative on the deadlift for fear of grip and lats before the pull ups. Went with all 5’s on the c2b, rested too much bt sets, and this is where I lost most of my time and I’m really upset with myself on. By the time I got to walks, didn’t have a ton of time and my shoulders were pretty toast.

+
Easy 15 min bike cooldown
done

Every 90 sec x 8 sets
Squat snatch x 1/Hang Squat snatch x 1/OHS x 1 (build in load every 2 sets)

155-165-175-185

Snatches felt really good, especially from the hang. The OHS didn’t feel as stable as I would’ve liked
+
Every 90 sec x 4 sets
4 bar facing burpees + 8 TNG power snatches @ 95lbs

33-31-30-32

The 8 pwr snatch were just enough that I wanted to stop but low enough that there was no reason
+
Clean pulls 3×3, rest 3 min, use straps

305

Might have been a bit aggressive, I generated some power coming into the hips, but a rep or two I could feel pulling more instead of generating power through leg drive
+
7 rounds for time
3 ring MU
9 dbl DB front rack squats
36 DU’s

11:03

Db front squats @ 50/hand – hands down the hardest part of the workout. For the first 4 rounds I tried to start a new set every 90s, knew I was going to fall off the pace a little bit and then just went off of feel. The db’s got heavy quickly and definitely slowed me down here.
+
A1 – Tempo incline DB bench press @ 31X1 x 8-10, rest 30 sec

30 – wanted to stay really conservative and really focus on that negative
A2 – Palms up straight arm DB lateral raises x 8-10, rest 30 sec

10’s
A3 – Straight arm ring support hold with thumbs forward x 20 sec, rest 60 sec x 4 sets

done