Ben Plotnicki

2/19

Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 6-10 sec bt reps, 2 min bt sets x 5 sets

(go heavy this week)

185-195-205-215-225 – all felt pretty good, at 215 and 225 the only thing that was really tough is my wrists weren’t used to that position and that load

+

A1 – Heaving snatch balances x 2 reps with pause in the bottom , rest 30 sec

A2 – High hang squat snatch triples x 3, 3 sec pause in the bottom of each rep, rest 2:30 x 5 sets

(build from last week)

135-145-150-155-160

B – Bottoms up 1-arm DB overhead squat from low box x 5/side, rest 1 min bt arms x 2 sets/side

(sit completely on low box with feet in squat stance, press DB up overhead, then stand up, pause, and sit back down under control)

backed off here since the pressing is what caused the flare up last week – went with 30’s

C – 1-arm DB hang squat snatch with pause in catch x 5/side, rest 1 min bt arms x 2 sets/side

70-80 – even at the 80 I could have hung out all day with my left arm, that right arm was a fight though

D – Front squats 5 sets of 8 @ 125-135lbs, rest 90 sec

135

+

Every 2 min x 4 sets

10 ground to overhead @ 155lbs

Just went clean today…My shoulder is really angry today – i’m going to get some dry needling done this week and a little pt work. I’m not worried it’s just coming out of that front rack position…..if i slowed it down at 135 it wasn’t a problem, tng at the shoulder was angry. I do think i have an idea what is going on with it. It is nowhere near the issue that we dealt with last year. It is not waking me up in the middle of the night, external rotation isometrics do not hurt. I am going to devote some time, maybe an extra session to some therapy work outside of trying to get some treatment.

2/14

AMRAP 9 min

15 TTB

10 DL – 115lbs

5 Sn – 115lbs

..into

6 min to build to a strong clean and jerk single

5+13 & 255 – i was on a strong pace (sub 90sec per round) that started slowing down in the 4th round, it was that 4th round that i felt i needed to break the ttb up into 3 sets instead of 2. I wonder had I broke into 3 sets from jump could i have maintained that pace. I was very pleased with barbell work as transition times and cycling (felt) were solid. I don’t feel like i wasted much time there at all. Lift – i opened at 225 and jumped to 255 – i didn’t have more core or glutes engaged so the only reason i didn’t take another lift was that instability i had so it was an executive decision of that that spooked me a little bit. 

+

A – (Power snatch x 1/Snatch balance x 1) * 4 unbroken complexes, rest 3 min x 3 working sets (just enough load to challenge the overhead positions under a little fatigue, and after the metcon before

115-125×2 – 125 was tough but challenged the overhead position, i possibly could have gone more but was still a little smoked

B1 – Russian swings x 20 @ 24-32kg, rest 90 sec

32kg

B2 – Strict press x 10 reps with 1 sec hold overhead, rest 90 sec x 4 sets 

95 – had to drop to 75 as the shoulder felt a little angry at that load, controlled tempo more on 75 and went a tad bit wider on grip and this helped. Felt ok by last set, i’m paying attention to it, i’m not too worried as i’ve nursed this back before so just being hyper aware

C – Prone scap swimmers x 45 sec continuous movement, rest 90 sec x 4 sets

Hip/knee prep (2x through if you have time) 

Banded TKE x 30/side 

Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44

30 sec/side half kneeling diagonal stretch 

Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share ) 

90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4 

Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok ) 

Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )

+

Overlap with crew

Fun crew overlap

3 min amrap

10 alt db squat snatch @ 70

10 burpee box jump over 

5 ring muscle up

20 alt db snatch @ 70

20 overhead db lunge steps @ 70

4 rope climb

30 assault bike cals

30 hspu

3/arm db squat clean thruster @ 70

Rest 3 min

Then 5 min amrap starting from the top

Rest 3 min

Then For time starting from the top

2/10

A. Split Jerk Waves: 3,2,1,3,2,1; rest 2-3 min b/t sets – 75,80,85%; 77,82,87-90% 1RM SJ

185-205-220-185-205-235

+

2 sets:

10 DB Suitcase Walking Lunges – 50lbs per hand 

10 DB OH Walking Lunges

50ft HS Walk – AFAP

Rest as needed to full recovery to work speed/turnover of HS Walk and aiming for Unbroken lunges w/ DB’s.

HS walks felt really strong today – did all 20 lunge steps unbroken, was good on the overhead just have a harder time stepping through there on all steps, i’d say about half were step together

+

For Time (20 min cap)

25 Toes to Bar 

17 Squat Clean @ 95lbs 

25 Toes to Bar 

15 Squat Clean @ 135lbs 

25 Toes to Bar 

13 Squat Clean @ 185lbs 

25 CTB 

11 Squat Clean @ 225lbs 

25 CTB 

9 Squat Clean @ 275lbs 

25 CTB 

7 Squat Clean @ 315lbs 

Started out with a really good plan up until about 10-11 reps @ 135 – i should’ve kept my aggressive pace but I feel (without having video of it) the last few reps I pulled back a little when I was fine with my TTB breakdown, on my TTB my rep scheme was 9-8-8-8, because i was a little worried about the 75 rep total that i have seen over the course of the last few months but that caused zero problems. I completed mismanaged the barbell at 185. I also always struggle in c2b set ups like this but I did 10-8-7 with short breaks and felt good. My lasts free reps @ 135 and completely dropping the ball at 185 made me get really uncomfortable and push harder than i wanted to or had the capacity to do at 225. I finished with 10 reps at 225 and this was all on execution errors on my part.- 156

+

Wide Grip Bench Press w/ Chains: 3 reps every 60 sec x 10 sets; rest 2 min halfway; 45-60% 1RM Bench Press, around 30-45# of chain target on each end or light band tension. 

Bar @ 95 – not real sure how much chains weighed but probably close to 35 per side

2/11 – OFF

2/12

Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 4-5 sec bt reps, 2 min bt sets x 5 sets 

165-175-185-195×2

+

A1 – Heaving snatch balances x 2 reps with pause in the bottom , rest 30 sec

A2 – High hang squat snatch triples x 3, 3 sec pause in the bottom of each rep, rest 2:30 x 5 sets (build from last week)

125×2 – 135×2 – 145

B – Bottoms up 1-arm DB overhead squat from low box x 4/side, rest 1 min bt arms x 2 sets/side

(sit completely on low box with feet in squat stance, press DB up overhead, then stand up, pause, and sit back down under control)

Made a huge mistake here and that was not to warm up the pressing – jumped right to the 40 and pressing from the seated box made my left shoulder very angry. 40&45 movement felt good with the squat but that left hand press was a bit more than I can chew without warming that up

C – 1-arm DB hang squat snatch with pause in catch x 4/side, rest 1 min bt arms x 2 sets/side

60-65 – right side was harder to hold in the bottom and no discomfort here on the left shoulder so i’m not super worried. Could’ve done more pretty easily on the left arm, right arm easy on the squat but the pause in the catch is the challenging part on that side

D – Front squats 5 sets of 12 @ 115-125lbs, rest 90 sec

125

+

2 rounds @ strong effort

7 deadlifts/5 cleans/3 shoulder to overhead @ 185lbs

rest 1 min x 3 sets

I did 1 set and my shoulder was very achy, so i pulled out the shoulder to overhead and did just the deadlift and cleans. I am not worried about it at all. Just have to give it some rehab attention and warm it up properly.

2/7

A – Power snatch x 1/OHS x 2 – 1 complex every 30 sec x 4, rest 3 min x 4 working sets (all sets at 135-145)

135

B1 – Kickstand dbl DB RDLs x 10/side @ 20X1 tempo, rest 90 sec

50’s

B2 – Strict press x 8 reps with 1 sec hold overhead, rest 90 sec x 4 sets

105 – shoulder was a little achy today so had to do some additional warm up and really dial in pressing positions

+

2 Sets:

5min clock:

500 Row

50′ HSW

12 Deadlifts @ 275lbs

AMRAP Ring MU in remaining time

rest 2:30 bw sets

5 & 4 – I went a little hard on the deadlift on the first round and I wasn’t comfortable or confident attacking the rings

+

2 Sets:

5min clock:

500 Row

30 wallballs

10 Power Clean and Jerk @ 135lbs

AMRAP bar MU in remaining time

rest 2:30 bw sets

5-6 – the barbell ate my lunch on the 1st round – but had a different approach on the 2nd round with wall ball quick sets & short breaks – also was just a little tougher on the barbell in the 2nd round

2/3

A – Split Jerk w/ 1 sec pause in dip: Find a max for the day. Be disciplined with the full 1 sec pause in the dip. Use block if able

245 – missed 255 – just couldn’t generate enough power to drive the bar out of the pause

+

12-minute AMRAP:

8 DB Power Clean @ 50lbs

40 Crossover Singles

8 DB Box Step Ups @ 50lbs

16 Cal Row

3 even – so i have to get on a crossover single grind

+

B – Accumulate 20 strict L-sit pullups

Done in sets of 5

C – Accumulate 80 GHD situps

done

D – Accumulate 200ft HSW

Done – it was about the 125-150ft mark that i got really fatigued

2/4 – OFF

2/5

Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 4-5 sec bt reps, 2 min bt sets x 5 sets

145-155-165-175×2 – i stopped at 175 because that was the first set that I felt the balance in my feet not as consistent

+

A1 – Heaving snatch balances x 3 reps with pause in the bottom , rest 30 sec

A2 – High hang squat snatch triples x 3, 3 sec pause in the bottom of each rep, rest 2:30 x 5 sets

115 – this might have been a bit heavy for all the volume even though it felt good crisp and fast

(building slightly from last week, but still LIGHT, we want a lot of exposure in that position)

B – Bottoms up 1-arm DB overhead squat from low box x 5/side, rest 1 min bt arms x 3 sets/side

30

(sit completely on low box with feet in squat stance, press DB up overhead, then stand up, pause, and sit back down under control)

C1 – DBl DB OH carry x 60ft @ 50lbs/hand, rest 20 sec

C2 – Butt to wall strict HSPU x 6-9 reps (use the 10in line, 30in wide), rest 2:30 x 4 sets

8-9-6-7-6

C – Front squats 5 sets of 10 @ 115-125lbs, rest 90 sec

125

+

5 rounds @ steady effort (gymnastic volume accumulation)

3-4 weighted ring pullups

12 Parallette pushups

10 feet elevated ring rows

12 dbl DB bench press

40 for pull ups and 50’s for bench press

A – Power clean/push jerk – 1 rep every 8 sec x 5, rest 3 min x 5 working sets (all sets at 135-155)

155

B1 – Kickstand dbl DB RDLs x 8/side @ 20X1 tempo, rest 90 sec

50’s and I slightly elevated my toes and felt like it kept everything back in my heels. The smarter think probably would’ve been to lower the weight but that was going to happen at that point

B2 – Strict press x 6 reps with 1 sec hold overhead, rest 90 sec x 4 sets 

115 for the first 2 sets but that got a little grindy so I backed off to 95 for the last 2

C1 – (Toes to ring x 1/Ring MU x 1/Ring Dip x 1) x 3 reps, rest 90 sec

Rhythm was a little off towards the 3rd rep – had to work for it but the complex was fun

C2 – Dbl DB devil press x 5 reps for smooth speed @ 50lbs/hand, rest 90 sec x 4 sets

I felt I had good smooth turnover here, it was easier to be smooth when lowering the db’s back to my shoulders and go straight down instead of going from overhead to the ground

+

3 rounds for time

30 row cals

30 empty bar hang power cleans

30 empty bar thrusters

I forgot to put in my score right away but I think it was but i know it was under 4 minutes per round so maybe 11:35 – 11:53 is a possiblity too but just know this was the perfect blend of mental toughness and muscle endurance