Ben Plotnicki

11/10

Warm-Up

At an easy pace/get sweaty:

1 Min Echo

1 Min Row

1 Min Ski

+

At tough effort/get breathing up:

1 Min Echo – 30 sec Hard + 30 sec Easy

1 Min Row – 30 sec Hard + 30 sec Easy

1 Min Ski – 30 sec Hard + 30 sec Easy

+

At tough/strong, target efforts for workout:

1 Min Echo

Rest 30 sec

1 Min Row

Rest 30 sec

1 Min Ski

Rest 4 Min

Pyramid – Cycle Retest

For total cals on a 33 Min running clock

4 Min Echo

4 Min Row

4 Min Ski

*Rest 1 Min*

3 Min Echo

3 Min Row

3 Min Ski

*Rest 1 Min*

2 Min Echo

2 Min Row

2 Min Ski

*Rest 1 Min*

1 Min Echo

1 Min Row

1 Min Ski

*Have your old numbers at hand to compare to

*Strong but NOT too aggressive on the 4 min windows, the re-tests that I’ve seen go wayward have been from folks who try to bite off too much too soon. Don’t picture it as a 12 min window, you need to hit the 4’s and 3’s as if it was a 21 min continuous effort because the rest window there is pretty negligible. Be ready to push the 3’s with minimal drop off, and know that it will go down hill from there

	Echo	Row	Ski
4	59	70	59
3	35	45	42
2	23	30	27
1	11	15	16

432

	Echo	Row	Ski
4	61	71	64
3	43	51	48
2	26	32	32
1	15	18	17

478 (+46 from initial test)

I was a little afraid at first after the first round because i thought i was only going to improve by 5 cals and was going to have to remind myself it was still better. But I only remembered my numbers from the first round and not any of the following rounds so I just had to trust myself and go.

11/6

3 sets easy effort, little faster with each as you go

Row 350m

Ski 350m

+

Upper body prep x 3 sets, rest as needed

Wall walk x 1 + Belly to wall HS hold x 15 seconds with controlled breathing

1-arm overcoming isometric in shoulder flexion x 10-12 sec/side

Banded top-arm rows from side plank x 5/arm

Band assisted tucked front lever hold on low rings x 15-20 sec

+

Ring/OH strength work x 3 sets, rest as needed

Foot assisted segmented strict RMU x 3-4 reps

I would rather see a video of a real human like you doing this as opposed to Pamela. Every time I watch any video of her I have to remind myself that this will not be that easy. 

Dbl DB chest flys x 6-8 light reps with a good squeeze into adduction each rep

Alternating lateral weight shifts from belly to wall HS hold x 6-8/side (can start with just pressing to fingertips on-non working hand, then if moving ok can shift towards alternating hand lifts or shoulder taps)

1-arm DB seated sots press x 5/side, light to moderate

+

3 continuous rounds @ 88-91% effort

8 cal ski erg (900-950 cal/hr)

25ft HSW

rest 3 min x 2 full sets

5:48-7:24 – I really felt stiff in my upper back, the good thing is I felt strong and stable being inverted but when trying to move I felt it would take 4 hand steps just to move 3 feet leading to way too much time under tension. Another good win is my wrists felt good being inverted, the other major limitation that I felt, when trying to move my legs i had a hard time dis-associating my hips/legs, i felt my back overextend instead of the ability to let my legs move over 

+

3 continuous rounds @ 88-91% effort

8 cal row (1050-1100 cal/hr)

6-8 toes to bar

rest 3 min x 2 full sets

2:40-2:44

+

4 sets

1-arm top to top alternating DB arnold press x 6/side (non-working hand stays locked out at top)

10-12 sec hanging L-sit with straight legs and toes pointed (as high as possible

rest 2 min bt sets

I sucked at the hanging L-sit too….first one I held for about 10 seconds, then the following sets I took a cluster approach and the last one I fought for a 10. 25’s on the Arnold, and I can really feel where my restriction is around my shoulder blade/scap region when holding db’s overhead and only on right side. 

11/4/2026

A1 – Banded ATYT with CO sym bands x 6

A2 – Banded snow angels with CO sym bands x 8

A3 – Banded face pulls into external rotation and overhead press x 10

A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep

done

+

B – Hang squat snatch depth progression

4 reps from above knee, rest 90 sec bt reps

4 reps from below knee, rest 90 sec bt reps

4 reps from low hover, rest 90 sec bt reps

*start these around 115 or so, keep same or very similar loading as you go and keep quality high

I stayed at 115….lat felt super tight so i was getting a little frustrated. I was fine with loading, but timing was off on some lifts, wasn’t as aggressive through hip extension on some, footwork was trash on some. Just not the best day here.

+

C – Power clean x 1/Front squat x 2/Split jerk x 1, rest 3 min and build to strong single for the day (leave 15-25lbs in the tank)

185 –  definitely more, but after the snatch work, i didn’t want to beat myself up if I pushed a little more and had some faults, so I left some in the tank for sure and kept myself from having a little bit of rage. 

+

D – Front squat – build to strong set of 5

255

+

EMOM x 12

1 – 20 DU’s + 10 chest to bar

2 – 20 DU’s + 10 dbl DB push presses @ 35/hand

3 – 20 DU’s + 10 wallballs @ 20lbs to 10ft

I pouted for a little bit, my lats were still sore and then i sucked it the fuck up and was very happy with how my CTB felt. A weird thing happened though, on minute 11, i took my grips off and it felt like I did 10 sets of 2 DU because i kept tripping. Next/last minute was fine but it was just a weird thing.

11/3

Warm-Up

At an easy pace/get sweaty:

1 Min Echo

1 Min Row

1 Min Ski

+

At tough effort/get breathing up:

1 Min Echo – 30 sec Hard + 30 sec Easy

1 Min Row – 30 sec Hard + 30 sec Easy

1 Min Ski – 30 sec Hard + 30 sec Easy

+

At tough/strong, target efforts for workout:

1 Min Echo

Rest 30 sec

1 Min Row

Rest 30 sec

1 Min Ski

Rest 4 Min

Dress rehearsal for re-test

3:30 Min Echo @ Target Training Pace

30 sec Echo @ Max Recoverable Pace

57

3:30 Min Row @ Target Training Pace

30 sec Row @ Max Recoverable Pace

66

3:30 Min Ski @ Target Training Pace

30 sec Ski @ Max Recoverable Pace

62

Rest 1 Min

2 Min Echo @ Target Training Pace

30 sec Echo @ Max Recoverable Pace

35

2 Min Row @ Target Training Pace

30 sec Row @ Max Recoverable Pace

39

2 Min Ski @ Target Training Pace

30 sec Ski @ Max Recoverable Pace

40

Rest 1 Min

1 Min tough Echo 16

1 Min tough Row 18

1 Min tough Ski 19

*This is our last training session before the re-test, so we want this to be a hard push so you’re ready mentally and physically for next week. The intensity is high throughout with less recovery built in, and we are also going to end this session with a burnout round to try to simulate the end of the test. Transition with confidence, hold your paces as long as you can without flying too close to the sun, and be ready for the challenge this week. If it feels hard, that’s a good thing!

11/2

3 rounds for time @ 85% effort

20 row cals

15 chest to bar pullups

10 dbl DB ground to overhead @ 50lbs/hand

9:26 – had only one plan and just wanted to see how that made me feel and then just figure shit out from there. The only plan I had was to go unbroken on my first set of pull ups, I knew it’s not the best idea for me but just wanted to see how I adjusted from there, so I transitioned pretty quickly to the db, I went snatch the whole way, and those first few reps felt like someone snuck in the 70’s while I was rowing. So I did 3 sets of the snatch, but I also knew I had to find a way to cut that down to 2 from here on out. But also after that first round I knew I came out too hot but just got on the rower and started moving. It was slow but I just started moving. pull ups 9/6 and better on the db with 6/4. Same story on rower, then 5/5/5 (I was actually very proud of myself on 3rd round of pull ups(and perceived,rest breaks were short-ish. I knew i was almost done so tried to keep breaks short.  I’m sure video would tell a different story)

(rest 10 min)

For time @ 85%

30-20-10

Bike erg cals

Wallballs (20 to 10)

Russian swings @ 24kg

8:44 – i was still hurting a little and this was waaayyyy harder than i expected. I wanted to go UB on the 30’s but not sure it would’ve happened, wanted to do the same on the 20’s but I missed a rep on wall ball and then i missed the wall so was forced a break.

10/31

If access to machines and schedule allows, pyramid support session

Warm-Up:

2-3 sets:

30 sec Echo bike

30 sec Row

30 sec Ski

Rest 30-90 sec

*Increase pace each set near target working paces

+

Every 4 Min x 12 sets (4x through)

1 – 3 Min Echo for cals – 43-39-38-38

2 – 3 Min Row for cals PM3 monitors don’t save cal #’s

3 – 3 Min Ski for cals 51-48-50-50

I cam out with intentions of being aggressive and just seeing what would happen. Obviously pace I held on 1st set wasn’t the most sustainable but after that it was work but felt I could hang on, just took the mental tenacity to stay in the fight when it might get uncomfortable around a 2 min mark. Row pace avg – 1054 – 1027 – 1045 – 1043

10/30

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

Piked HS walk 180 degrees + 8 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with full inhale/exhale as active recovery x 3 sets

+

A1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30 – i did an extra set at 35, was just curious how i would feel with that weight, and I’m assuming at that point i was warm enough that it felt really good

A2 – False grip elevator pullups x 3 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets

It felt so good to hang

+

B1 – Bottom of ring dip support hold 12-15 sec, rest 30 sec

15 sec was a fight but had it each time

B2 – DB arc rows x 6/side, rest 90 sec x 5 sets

25 – just felt like if i was using the 30, the activation didn’t feel right

+

C1 – Single leg standing side to side KB pass x 4/direction

C2 – Banded frog pumps x 10

C3 – Banded hip thrusts x 10, rest as needed x 3 sets

done

+

D – 3 sets of 20 V-ups for time, rest 1 min bt sets

35 seconds – around 13 form/rhythmn starts to breakdown – 48 – 1:44 – i started falling apart in the 3rd set and came down to a lot of single v-ups and have never felt so unathletic or unfit in my life

10/26

Week 5 skill work

12 deadlifts

12 box jumps

3 wall walks (new rep every 10 sec)

*rest 2 min actively on echo bike @ 50 RPM*

9 deadlifts

9 box jumps

3 wall walks (new rep every 10 sec)

*rest 2 min actively on echo bike @ 50 RPM*

6 deadlifts

6 box jumps

3 wall walks (new rep every 10 sec)

*rest 2 min actively on echo bike @ 50 RPM*

What i really wanted to do was 7 reps here “for time” if you will to see how it felt, to see if i could hold the pace at 1 rep every 10sec after accumulating the 6 reps and everything else…..what i did was set up a timer that was beeping every 10 seconds, when i got to the wall it was off cadence a little bit and thought i can wait to the next 10 sec beep or just go for it. And i went for it, so that put the timing a little off but for the most part it worked. And if no one is available to coach me through that, that is my plan to set up my ipad with the same timer and just trust it. Also, i wanted to take the video for any kind of pointers you think you might see….but a valuable piece for the record, is I really honestly feel this is the first time i consistently have made it to the wall with 4 steps. I normally take 5, when i looked back at my video from the previous attempt each took 5 steps, so whatever I did today to open up my lat’s and shoulders I will do again. Also whatever I thought about or didn’t think about I will repeat that as well. So if i can repeat the majority of reps with 4 steps I think i will be in a better place.

Wall walk skill work – 7 reps

+

Easy bike erg 10 min cooldown

done

+

Posterior shoulder love x 3 sets

Prone scap swimmers x 30 sec

Elbow on knee DB external rotations x 8/side

DB lat pullovers from bench x 6 reps for ROM

Done with some additional posterior shoulder love movements

10/9

FOTC Week 2, attempt 1

*video it, grab splits, provide some thoughts so we can break it down

Internally there were a few of my transitions that I thought were pretty poor, the snatch to TTB is one of them, some had to do with set up but I can also move with a little sense of urgency there too. I changed our plan after the first 2 rounds of TTB from the 6/5/4 to the 9/6…..if we do a redo I am pretty confident I could do 9/6 all the way. I thought i had made a mistake with resetting the row monitor when i changed from the 6/5/4 to the 9/6 but according to video and my splits it was only one second difference and internally it felt longer. In the 3rd round of db i broke once on the left arm and once on the right arm and that made that time split obviously longer, I think that’s some give and take there, i probably could’ve powered through that but would I have felt so good on the 9/6 TTB, that is probably debateable. Looking at the split breakdown, I know there is always room for improvement but I honestly feel from splits, to breaks this is one of the better executions on paper, internally i did not feel that way and felt like I might have wasted some time. I didn’t track how long my breaks were and that could have some analysis into it as well. 

was hoping the color coding copied over….

	Round 1	Round 2	Round 3	Round 4
		0:04	0:04	0:05
15 Calorie row start	0:00	3:02	6:23	9:54
15 Row cals finish	0:45	3:51	7:12	10:41
Row splits	0:45	0:49	0:49	0:47
transition		0:05	0:06	0:06
left arm db snatch start	0:49	3:56	7:18	10:47
left arm db snatch finish	1:22	4:30	8:04	11:24
breaks	0	0	1	0
transition
right arm db snatch start	1:23	4:31	8:05	11:25
right arm db snatch finish	2:06	5:18	8:56	12:00
breaks	1	1	1	0
R/L DB Split	1:17	1:22	1:38	1:13
transition	0:07	0:09	0:10	0:09
TTB start	2:13	5:27	9:06	12:09
TTB finish	2:58	6:19	9:49	12:37
breaks	2	2	1	1
TTB Split	0:45	0:52	0:43	0:28

10/5

By no means hurt, but I do something funky on my turnaround on my shuttles that sometimes irritates my knees and it was a delayed effect after friday so it was a little achy today so was cautious going into today and spent more time warming up knees than i did thoracic work. But as you will see I am very happy how things turned out. 

1 set current thoracic ext/rot drills

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

+

Additional thoracic extension drills

A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec

*I like this setup as you can control the intensity by adjusting the height of the bar

A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets

*Picture trying to segment the flexion/extension movement as much as possible, one spine segment at a time. Try to set this up where you isolate the movement JUST at upper back, everything below sternum stays still. This hopefully allows us a way to ‘own’ the ROM by actively turning on the spinal erectors in that segment

+

A – Front squat build to strong triple (target heavier than 8/28)

275 – with the way my knee was feeling I had already targeted 275, which 8/28 was 265, and went I locked in for this set, i really think that 280 was there. There would’ve also been 2 at 285 and a fight would’ve happened for a third there so pretty happy

B – Front squat 4 sets of 3 @ 80-84% of best hit from A, rest 2 min

225

+

C – Low ring jumping MU transitions x 5 sets of 3, rest 90 sec

*practice stability in the catch position here, can add the dip to lockout if you want but my priority here is on you increasing connection to rings and your own confidence with the movement

I did not go for the pressout, just wanted to build some tolerance and strength in the catch and like you said, aim is being confident here

+

D – Wall facing HS hold with lean away to controlled walk x 10-15ft, rest 60 sec x 5 sets

*can start this with just a pirhouette away from wall to get used to the lean, and then if shoulders/neck/wrists feel ok we can start to walk a few steps at a time

While i was confident in C i was not in D….so i wasn’t going to allow myself to get frustrated so I ended up just trying to hs walk by itself, and I finally got some quality inverted work in, wasn’t very far but at least i got past one mental block here. 

+

E – Piked HSPU with feet on box – 8 sets of 8, rest 90 sec

*same setup as last week, more volume

done