Ben Plotnicki

10 min AMRAP (use a 50lb DB)
20 SA DB Thrusters (10/side)
20 Lateral DB Burpees
20 SA DB OHS (10/side)
20 DB Facing Burpees
20 SA DB Hang Squat Clean (10/side)
20 SA DB Devil Press – Alternating (10/side)

2+ 44

First off, this was kind of fun. Was a little nervous because the first set of thrusters, the left shoulder was a little discomfort, and I did a pretty eccentric biased and shoulder protocol warm up. Left arm OHS i picked up pace big time, right arm was a fight for lock out, my thoracic on the right side is definitely a limiter. Warm up i felt no issues, but after the thruster and burpee I’m sure played a role in that. I was personally excited because I made myself go straight from the hang squat clean to the devils press without sitting the db down, personal victory, because I kind of wanted to. Second round going into the thrusters was ZERO discomfort. With the all the burpee today, my goal was to have some pushing and pacing within each set, I didn’t have a rep scheme but I just wanted to go hard for a while, and slow down and breath a little without stopping. Did pretty good with that for the most part.

Hip/groin was a little irritated – in deep flexion and source is around the adductors

Mini band scap stability series – https://www.instagram.com/p/BWTOZSShTLH/
+
1-arm RKC front plank x 5 sec HARD contraction each side, push intro ground actively while contracting deep core and glutes, rest 60 sec
1-arm side plank with straight arm with top arm banded rows x 6/side
Mini band in and out monster walk x 10 steps forward and back
3 sets
+
A – Hang Squat clean – 1 rep every 45 sec x 12, add load every 4 crisp makes
185-205-225

B1 – Banded bird dogs x 5/side
B2 – Band assisted thoracic rotation from quadruped x 5/side, take a full breath cycle at end range each rep (https://www.youtube.com/watch?v=EPVK8Qw1Img)
B3 – Hollow/arch rolls x 4/position
rest as needed x 3 sets
+
12 sets, continuous effort
AB 60 sec @ 250 watts
AB 60 sec @ 325 watts
AB 60 sec @ 400 watts

Had a harder time maintaining paces today – 325 was closer to 302-316 and 400 was closer to 378-396 – just didn’t feel great today

+
Mini band around knees glute bridge hold with abduction pulses x 30 sec
Prone scap swimmers with neutral spine and no hand touch to ground or body x 45 sec continuous movement, rest 45 sec x 4 sets

this was much needed relief after the struggle of the bike today.

Mcgill Big 3
+
Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
+
A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B1 – 1-arm DB high windmill x 5/side
B2 – 1-arm DB OHS x 5/side
B3 – 1-arm DB sots press x 5/side, 3 sets, rest as needed
(can elevate heels as needed on B2/B3)
Worked up to 45 for 2&3, stayed at 30 for sotts press

+
AMRAP 15 min:
3 rounds
Row 15 cals
10 toes to bar
5 squat snatches – 135lbs
+
3 rounds
Row 15 cals
10 chest to bar pullups
3 squat snatches – 165lbs
+
AMRAP in remaining time
Row 15 cals
5 bar MU
1 squat snatch – 195lbs

3 bar muscle ups

Fatal flaw or error today. First off, talked a friend into doing this with me, he’s a really good lifter, and these numbers for him were easy, so instead of staying my training focus I got caught up in the moment a little. On row’s I started out at 1400+, and thought, hey I might be able to hold this, so I held 1300+ for the first 5 rounds. 6th round was were I felt the fall off. I felt really aerobic the first 3 rounds, until I tried to create a little separation by doing the first 3 reps tng of the last round of the 135. This was a big mistake, I kind of felt I spilled over to an anaerobic state at that moment and that’s where I felt the next 2 15 cal rows took their toll on me. Since we never or rarely get someone to train alongside in moments like these, this was a good reminder/learning experience. Could also do a few TAP bike sprints in warm up to delay the onset of the spill over I felt.

AM
Power clean x 2 reps – EMOM x 6 (165-175)

175 Felt much better today
+
Power clean x 1 + hang squat clean x 1 – EMOM x 6 (185-195)

195 Felt really good
+
Squat clean x 1 rep EMOM x 6 (225 for these)

Felt pretty good here

Should’ve hit a rep or 2 between the last emom becuase the first rep felt good but the weight jump kind of surprised me a little.
+
1-arm front rack squats x 8/side @ 53lbs, rest 30 sec bt arms
1-arm rotating ring rows x 8/side, rest 30 sec bt arms x 3 sets
done

+
Band pull apart series
Done

PM
Row ALAP @ 1:43/500m, stop when you have 3 strokes in a row above pace
rest 60 sec and repeat until you accumulate 3000m

15.58.7

Much better pacing and maintaining today. I never left the gym between the two sessions, so i never cooled off, stayed hot and sweaty and sticky, did refuel and some CHO. Other than those other small factors, felt better and had a better approach. Never spilled over, except for the last 600+ meters, I was determined to to finish without having to break, the very last 3 pulls I did not maintain 1:43 and fought for it to get there, but it rolled over on the last pull

A – Split jerk triples from blocks @ 75-80%, rest 6-8 sec/2 min x 6 sets

205 x 2, 215 x 2, 225 x 2
B – Push press x 8 TNG reps, rest 2min x 4

165-180-190-200
C1 – Front rack reverse lunge into bulgarian step up x 6/side, rest 30 sec/90 sec

95 across
C2 – Bent knee GHD hip extensions x 8-10, rest 90 sec x 3 sets

Took me a set to get comfortable with the bent knees, then I was good
D1 – Split stance russian swings x 8/side
D2 – Mini band psoas march from supine x 6/side
D3 – Mini band bird dogs x 6/side
3 sets, rest as needed

Went easy here as I was starting to run extremely low on fuel
+
6-8 sets as able to keep quality
8 strict HSPU
30ft heavy prowler push, tough turnover
rest 90 sec bt sets

Did 6 sets, only got 8 strict hspu on sets 1-4. On sets 5 & 6 I did 5 strict and kipped the remainder and it was still a struggle. Shoulders were smoked, and so was I at this point.

Mini band scap stability series – https://www.instagram.com/p/BWTOZSShTLH/
+
1-arm RKC front plank x 5 sec HARD contraction each side, push intro ground actively while contracting deep core and glutes, rest 60 sec
1-arm side plank with straight arm with top arm banded rows x 6/side
Mini band in and out monster walk x 10 steps forward and back
3 sets
Another great activation protocol

+
A – Hang Squat snatch – 1 rep every 30 sec x 18, add load every 6 crisp makes

155-165-175
B1 – Banded bird dogs x 5/side
B2 – Band assisted thoracic rotation from quadruped x 5/side, take a full breath cycle at end range each rep (https://www.youtube.com/watch?v=EPVK8Qw1Img)
B3 – Hollow/arch rolls x 4/position
rest as needed x 3 sets
+
10 sets, continuous effort
AB 60 sec @ 250 watts
AB 60 sec @ 325 watts
AB 60 sec @ 400 watts
This might be one of the dumbest aerobic sessions I’ve ever done, we are not friends for the next 18 hours. The hardest to hold was the 250 – easiest to hold was the 325+, 400 stayed around 409, at times it was a fight but was able to.

+
Mini band around knees glute bridge hold with abduction pulses x 30 sec
Prone scap swimmers with neutral spine and no hand touch to ground or body x 45 sec continuous movement, rest 45 sec x 4 sets

Done – not the funniest day – stupid bike

Mcgill Big 3
+
Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
+
A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B1 – 1-arm DB high windmill x 5/side
B2 – 1-arm DB OHS x 5/side
B3 – 1-arm DB sots press x 5/side, 3 sets, rest as needed
(can elevate heels as needed on B2/B3)
Might be one of the best/worst activation/warm up sequences ever – both A&B – but I must say, the 1-arm front plank might be one of the hardest things in this session period, and being able to breathe while maintaining tension and fighting for anti-rotation

+
For time
20 power snatches @ 135lbs
15 toes to bar
20 dbl DB hang power cleans @ 50/hand
15 toes to bar
20 dbl DB push presses @ 50/hand
15 toes to bar
20 front squats @ 135lbs

8:24

All t2b done unbroken

All singles on PS. when i started the db clean, I was thinking of going 2 sets, but then I felt my forearms so I made an executive decision to break that into 8-7-5. All db push press done unbroken and same for front squats, i wanted to break several times but did talk myself out of it. Did have to switch to globo gym front rack to keep going.

6 burpees AFAP, rest 45 sec
8 jumping goblet squats @ 25lbs, rest 45 sec
10 sec AB HARD, rest 3 min x 2-3 sets

I can see the potential of the jumping goblet squats being terrible. 25 made it good
+
15 min squat snatch tech work for quality

Stuck with the barbell
+
For time
10->1 Burpee box jumps to 24in (decrease by 1/round)
2->20 AB cals (increase by 2/round)
13:16

In hindsight I could’ve gone much harder on the bike. Each bike interval I kept around 400 watts, I expected there would be a ton more carry over from the bike and burpee. So wish I would’ve pushed getting a little more uncomfortable

AM
(all lifting work done for technical quality at moderate loading, get good exposure and work on timing and technique)
Power clean x 2 reps – EMOM x 6

165 – these didn’t feel great – felt like I was thinking about focusing on too many things
+
Power clean x 1 + hang squat clean x 1 – EMOM x 6

185 – felt like I ironed some of them out here.
+
Squat clean x 1 rep EMOM x 6

205

Going moderate loading I felt like I was fast under the bar, but don’t think I was gettng full extension on all of the pulls
+
1-arm front rack squats x 6/side @ 53lbs, rest 30 sec bt arms
1-arm rotating ring rows x 6/side, rest 30 sec bt arms x 3 sets
+
Band pull apart series

PM
Row ALAP @ 1:43/500m, stop when you have 3 strokes in a row above pace
rest 60 sec and repeat until you accumulate 2500m

13:34.7

1K on first chunk, started over pulling to fight for that 1K and that night babe hurt me in the end. The last 750 were the best because my arms were tired and i had to revert back to good mechanics, go figure.

workout # 6

10-8-6-4-2 power clean

50 dubz

amrap muscle up in remaining time

5:33

28 muscle ups

could’ve gone way faster on the couplet, small tng sets, tried to keep heart rate relative

muscle ups all sets of 2’s, wanted a lot more, but this is a pretty high volume for not having much exposure to them until 4-5 weeks ago so I can’t be too upset. as the time started to expire pushed the pace a little bit, had I been more patient could’ve gotten a few more reps. 

workout #5

7rft

5 deadlifts @ 225

10 t2b

15 wall ball @ 20

9:25

orginally I planned on breaking up the t2b from the beginning, then almost last minute I decided to go for it and see what the fuck happened. All unbroken until the last round, I no repped myself on the first t2b in the last round and mentally thought that “11” unbroken would be tough, then resorted to singles. overall never really came out too hot, had a really good warm up and wish I would’ve pushed the pace a little more.