Ben Plotnicki

4/14

EMOM x 9 (warmup)

Min 1/4/7: 30 sec Row + 15 sec Ski

Min 2/5/8: 15 sec Ski + 30 sec Bike

Min 3/6/9: 45 sec run, getting faster each round

+

3 sets

40 cal row (work to stay above 1150)

400m run

rest 1 min bt sets

12:16 row splits -> forgot to write down when I was at rower, because the rower screen froze on me but I did keep it above 1150

+ (rest 4-5 min)

3 sets

40 cal ski (work to stay above 1050)

400m run

rest 1 min bt sets

14:20 – ski splits -> 2:17.6–2:17.8–2:16.3

+ (rest 4-5 min)

Every 3 min x 4 sets (work to stay above 1150)

Bike erg 40 cals

Stayed around 1200, some dips but stayed above 1150 the whole time

+

4 sets not for time

6-8 strict lean away pullups with controlled negative

12m heavy sled push

15-18 GHD situps

Not enough time – going to get it tomorrow

4/15/2026

A – Every 60 sec x 5

2 rope climbs with legs

*target here is long and relaxed arms throughout, keeping upper body close to the rope, and making sure that we are standing with our legs instead of pulling ourselves up with our hands to a standing position. Ideally you are feeling some fatigue in your legs by the end of this, but grip and forearms are good to go

Today being tax day and I’m such a natural procrastinator that was no way I was going to be able to get to my rope climb location, but also since I didn’t finish yesterdays piece I hit the lean away, sped push and ghdsu here. 

So, I repositioned this piece to friday which became a just weird day to get all my work in. But I’ll say, grip and forearms were good, no problems there, didn’t feel like the cleanest and crispest day on the rope but it also did not feel like work. 

+

Every 90 sec x 8 alternating sets

Odd – 45 sec continuous heavy prowler push

Even – 45 sec continuous heavy farmer carry

+

Every 90 sec x 8 alternating sets

Odd – 45 sec burpee broad jumps for distance

Even – 45 sec sandbag walking lunges for distance

Sandbag lunges smoked me today, but today I did 20ft turnarounds, just what I had to work with. Burpee I got 60 and change on each round, I think I remember getting 80ft on one round, but lunge with 100lb and that many turnarounds kicked my ass

+

B1 – High tension banded horizontal rows x 15, rest 30 sec

B2 – Ant tib raises from wall sit x 15, rest 30 sec

B3 – 1-arm rotating rows using climbing rope x 5/side, rest 60 sec x 4 sets

done

4/16 – OFF

4/17

Did the rope climb work first then did the snatch and squat work

Gymnastics shape work and scap activation x 2 sets, rest as needed

A1 – Hanging scap elevation and hold x 10 reps (1 sec pause at top of each to picture pulling down through scap)

A2 – Hand circling plank hold on low rings x 10 small circles/direction (try to keep body as still as possible and scapula actively protracted throughout – https://www.instagram.com/p/BYCd_7yHXA0/

A3 – Active arch/hollow shapes from foam rollers x 5 reps for strong control

A4 – Active arch/hollow shapes from rig with box x 3 reps for strong control

+

B – Hang squat snatch – 1 rep every 20 sec x 5, rest 3 min x 3 sets

*similar loading to last week

Worked at 125 across here, it was a good weight, and felt like I could dial in and lock in what I needed to focus on, good overhead position. Strong bottom of squat and speed from the hang

C – Front squats – 5 sets of 10 @ 175-185lbs, rest 60 sec

These 2 extra reps felt like a monster today, @ 175 – wasn’t as fast and smooth as it felt last wek. 

+

Left the rope climb gym and then did the gymnastics shaping work and then this conditioning work. I tried a few ring muscle ups and they were ok, a little painful in the bicep tendon, not a fear of a re-injury or anything, I was just about 2.5/3 hours into training from heading to the rope climb gym back to one of my home bases and didn’t feel like committing another 20-30 minutes of proper warm up for the shoulder so i just opted for bar muscle ups here. 

6 alternating sets for times (3 each), new set every 3 min

Odd sets: 3 ring MU + 12 1-arm alternating DB snatches @ 50lbs + 48 DU’s

1:16–1:17–1:13

Even sets: 18 wallballs + 12 box jump overs @ 24in + 18 wallballs

1:45–1:39–1:44

4/18

Not feeling 100% today, definitely on the struggle bus – I don’t feel sick or rundown just some allergy mess and a little spicy cough.

Thorough upper body warmup

+

AMRAP 75 sec wall walks @ smooth effort

rest 3 min x 2 sets

8–7 – since I wasn’t feeling 1 hundo I had no killer instinct today to push for more, so the one thing I really focused on was my timing and patterning of my hands

+ (rest as needed)

AMRAP 75 sec bar facing burpees @ smooth effort

rest 75 sec x 4 sets

22–21–22–21

+ (rest as needed)

Since I didn’t feel great, I didn’t fight to hit my numbers but I didn’t completely sandbag it. Row started out fine but by the 3rd set was too hard to keep it in the 1200’s so tried to stay at 1150+ – ski was much easier than the row today, but i did start to dip on the 3rd and 4th sets. In those sets I was in and out of the target ranges. 

Every 3 min x 4 continuous sets

28 cal row @ 1200-1250 cal/hr, into easy recovery jog in remaining time in 3 min window

+ (rest 3 min)

Every 3 min x 4 continuous sets

28 cal ski @ 1050-1100 cal/hr, into easy recovery jog in remaining time in 3 min window

+ (rest 3 min)

18 min continuous outdoor jog

4/19 – OFF

4/13

2 sets for times, rest 3 min bt sets

3-4-5 reps each

Bar MU

Squat cleans @ 185lbs

3:25—3:12 – just trusted all the movements even more on the 2nd time through. I also had a plan to tighten up the transition going into the 5 muscle ups in set 2 with a plan of fast transition and short break on bar muscle up but they felt so good no need to break. 

+

tttTD from the weekend

Every 4 min x 3 sets:

15 Box Jump Overs – 24in

12 Power Snatch – 95lbs 

9 Thrusters – 95lbs

AMRAP Burpee Box Jump Overs – 24in

*Set 1 – AMRAP Until 3 min mark

*Set 2 – AMRAP Until 3:30 mark

*Set 3 – AMRAP Until 4 min mark

*Score is total reps, including the BJO’s & Barbell reps. (36 reps = buy-in)

After as good as the first piece felt, and pushing the pace on the 2nd set I never felt like i was fully recovered going into this. I knew this was going to be challenging regardless but just tried to dig in and have some fun – 136 – (44–44–48)

4/11

Thorough upper body warmup

I felt I got a great warmup in here, might have been over kill but I needed no biofreeze on the upper body to get after it – so i do think that is a win

+

AMRAP 60 sec wall walks @ smooth effort

rest 3 min x 2 sets

7&7 – first set I came out and went for it, I had 5 at 30sec and I thought hell yeah, took a short break and then the 6th rep I noticed I had to take a lot more steps then the first 5 so that one rep took so much longer and drained more energy. So in the second set I wanted to have a strategy, do 3, short rest, but on the 2nd set I ended up having to take more steps on the 5th reps, so i ended up doing 3/2/1/1

+ (rest as needed)

For time

100ft dbl DB front rack walking lunge @ 50lbs/hand

rest 3 min x 2 sets

1:24–1:22 @ 55/h – 50s were being used so going down was not an option here, only up. – 1st set was a 50ft turnaround, but that was on a really stiff turf so that didn’t feel great on my knees so I was having to spend a ton of energy just to make sure I touched the ground but no so aggressively that it was painful, I guess I have sensitive knees and I didn’t even know it. So the 2nd set was with 25ft turnarounds

+ (rest as needed)

Every 3 min x 4 continuous sets

24 cal row @ 1200-1250 cal/hr, into easy recovery jog in remaining time in 3 min window

I know it was a recovery pace but logged distance on an air runner was 797

+ (rest 3 min)

Every 3 min x 4 continuous sets

24 cal ski @ 1050-1100 cal/hr, into easy recovery jog in remaining time in 3 min window

720 something I thinkl

+ (rest 3 min)

15 min continuous outdoor jog

Just over 2K, and all of it was uphill both ways.

4/8/2026

Every 90 sec x 6 alternating sets

Odd – 45 sec continuous heavy prowler push

Even – 45 sec continuous heavy farmer carry

Used the torque tank cranked up to the max and used 70/h on FC – did not have a match of 80’s/90’s or 100’s so didn’t want to have to try and remember to switch sides each time and try and make sure during equal work. 

+

Every 90 sec x 6 alternating sets

Odd – 45 sec burpee broad jumps for distance

Even – 45 sec sandbag walking lunges for distance

Burpee broad jumps are spicy, I think I was around 70ft maybe a little more, and lunges started at 70+, and dropped to 70 then 60

+

A1 – High tension banded horizontal rows x 15, rest 30 sec

A2 – Ant tib raises from wall sit x 15, rest 30 sec

A3 – 1-arm rotating rows using climbing rope x 5/side, rest 60 sec x 4 sets

Ant tib raises from a wall sit are fucking hard

4/9 – OFF

4/10

Gymnastics shape work and scap activation x 2 sets, rest as needed

A1 – Hanging scap elevation and hold x 10 reps (1 sec pause at top of each to picture pulling down through scap)

A2 – Hand circling plank hold on low rings x 10 small circles/direction (try to keep body as still as possible and scapula actively protracted throughout – https://www.instagram.com/p/BYCd_7yHXA0/

A3 – Active arch/hollow shapes from foam rollers x 5 reps for strong control

A4 – Active arch/hollow shapes from rig with box x 3 reps for strong control

So I must say, we might have found a major fundamental weakness are I’m doing something really wrong. I was unable to get my right shoulder off the ground in the supine shaping on the foam rollers

+

B – Hang squat snatch – 1 rep every 30 sec x 4, rest 3 min x 3 sets

*mod loading throughout, quality of movement is target

105–125–145 – 145 might have been a bit aggressive as 2 of the 4 were smoked, it came down to being explosive then everything was smooth and solid, the other 2 weren’t as crisp as we needed them to be

C – Front squats – 5 sets of 8 @ 175-185lbs, rest 60 sec

175 – tried to keep moving the whole set on each without any pauses at the top to reset or breath

+

6 alternating sets for times (3 each), new set every 3 min

Odd sets: 4 bar MU + 8 power cleans @ 135lbs + 4 bar MU

1:20–1:16–1:10 – as I went I got more aggressive with the barbell and trying to be faster on the bmu

Even sets: 15 wallballs + 10 box jump overs @ 24in + 15 wallballs

1:27–1:28–1:29

4/6

This was the perfect day, enough spice to go with the positional work to challenge me but not to wreck me after a weekend of delicious food and probably more sweets than overall great food. 

12 min AMRAP for quality

20 sec belly to wall HS hold with as little foot assist as possible (try to gently tap toes on wall, without leaning)

3/side glute airplanes for control

2 skin the cats on rings for slow control

20 sec/side half kneeling diagonal stretch

6/side 1-arm KB hang snatch @ 16kg

Done – it has been a long time since i have done skin the cat and I was very apprehensive but it went well. I did feel really week coming back through to the hang position. 

+

EMOM x 12 (3x through)

Min 1: 3-4 hang squat cleans + 3-4 shoulder to overhead @ 95-115lbs

Min 2: 6-8 strict pullups

Min 3: 15 sec straight arm ring support + 10 sec bent arm ring support

Min 4: 45 sec easy bike 

4 on each barbell @ 115 – 7 across on strict pull ups

+

EMOM x 12 (3x through)

Min 1: 50ft/side 1-arm KB overhead carry

Min 2: 10 dbl DB box step overs @ 50/hand, 20in box

Min 3: 10 dbl DB front rack squats @ 50/hand

Min 4: 45 sec easy bike 

On oh carry I started at 44, then to 55 then to 60 – my goal with db movements was to move fast and no breaks even to reset, move smooth and fast.

3/25

For time @ strong effort

30 burpees over bar

20 OHS @ 115lbs

10 shuttle runs

*lets hit the second part of this as I want to know what that bar will feel like under fatigue and what you want to do with it

4:45 – some of the ohs transition/break did not include when my hands went on the bar, took a few seconds to get everything balanced before i was confident initiating my squat pattern. 

burpee	0-10	:30
	10-20	1:04
	20-30	1:41
transition		:13
OHS – start		1:54
finish	0-7	2:17
break		:15
	7-14	2:32
finish		2:52
break		:17
	14-20	3:09
finish		3:29
shuttle – finish		4:45

+ (rest 20-30 min)

1 set for time @ strong effort

500m row @ 1:52-1:54/500m

15 clean and jerks @ 135lbs

4:01 – rowed a 1:54 – I had 8 or 9 c&j after about 1 minute and then the next 6-7 obviously slowed down. I rested about 25-30 minutes, and warm up wasn’t long enough and didn’t spend enough time in the energy system of this piece so felt that after the first barbell reps, in the actual workout if i’m not prepped here that will effect that row big time so was thinking about that in this.

3/24

Thorough upper body prep (pull from what we’ve had in there regularly and see what we can do to prep HSPU)

+

Every 45 sec x 8 alternating sets (4 each)

Odd – 5-6 dbl DB hang squat cleans

Even – 3-4 BMU

Did 6 db cleans and 3 bmu – went with 3 bmu because of head clearance at gym today….also on last clean round went ahead and wanted to feel both in a full round….db clean just feels dense, not much of a heart rate response for me there, but bmu had a much higher response for sure. 

+

Every 60 sec x 8 alternating sets (4 each)

Odd – 200m row @ target 1k effort

Even – 30 sec strict HSPU singles

5____3/2/1____1/1/1/1____3/x -> I know there will be a ton of fatigue built in but if we manage smart breaks and small cluster reps we can finish this one…..no shoulder pain, a little elbow irritation on negative, not sure were that came from but that is manageable 

+

For time

50 DU’s + 13 DL’s @ 225lbs

50 DU’s + 9 DL’s @ 275lbs

50 DU’s + 5 DL’s @ 315lbs

3:09 – 13’s done as 4/3/3/3, 9’s done as 3’s, 315 done UB – made me think that breaking up the 225 barbell will be very valuable….shortly after this was done I wanted to see how long it took to do 10 singles at 225 and it was 25 seconds. I feel this workout doesns’t really start until 275 so those last 30 reps @ 275 and 315 need to feel like I can attack it with as little rest as possible and keep the DU clean

3/21

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

Done – if the windmill was a prelude to the day then it could be future feedback

+

1 set, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

EMOM x 4 as overhead warmup

1 – 5-6 plate step ups from wall facing HS hold OR piked position

2 – 5-6 strict toes to rings with controlled negative

3 – 2-3 partial or full ROM wall walks

4 – 3-4 controlled ring fallouts from kneeling (extend ROM with each rep as you go)

Plate step ups were really hard today – it didn’t hurt the shoulder was just really hard, and I was so sore – that is what felt really hard to get into that overhead position

+

EMOM x 8 (2x through)

1 – 4 ring MU

2 – 50ft HSW

3 – 2 rope climbs

4 – 50ft dbl DB front rack walking lunge @ 50/hand

No access to ropes today so goal was to just do the triplet work, went for my first ring muscle up and my shoulders/lats were so freaking sore (good sore) – i just skipped the muscle up work, spent 5 minutes on handstand work and got 2 sets of lunges in. I had to get into the gym earlier than I preferred so I didn’t have enough time to get a really extended warm up in for my upper body. Once again, i will reiterate, no pain just felt tight and sore. 

+

On a 15 min clock

For reps

19 shuttle runs, into

AMRAP in remaining time

19 wallballs

19 cal row

232 – (6+4) – first round i broke the wall bals in 2 sets, after that I did 3….thought was, i need to hold row in the 1200’s and if i did two sets or one set on wall ball that row pace my really fall off, if I took a longer than “needed” rest break on wall balls i told myself that means you have to fight to keep row pace a little higher. I found my true rhythm in the 3rd-ish round, before that I might have dropped below 1200 for one stroke every so often but after that i was mid 1200 and was keep spm around 24-26. Last row was 1300-1400 because i knew I needed to get back and get a few wall ball in.

3/20

EMOM x 9

1/2/3: 3 hang power snatches, building 115–135–145

4/5/6: 3 hang power cleans, building 155–185–195

7/8/9: 3 hand release deadlifts, building 245–275–315

+

4 rounds for total reps

1 min snatches @ 135lbs 7–8–8–8

1 min bar facing burpees 15–16–15–16

1 min box jump overs @ 24in 22–22–23–23*

1 min rest

I figured sustainable was kind of the name of the game. The highest return on minutes was box jump over so I wanted to make sure to maximize that. On the last minute when the 10 seconds left beep came, I started sprinting my jumps and timed it down that I was going to be able to hit 25 reps however on number 23 I clipped both feet on the box went hands forward over the box onto my hands and not enough time to even complete 24😂. I was afraid that if I worked the full 60 on snatch that could take a few reps away from the burpee, and with 10 seconds left on the burpee I kept my rhythm, I wouldn’t increase speed and fight for extra reps but I wouldn’t start my transition early.