Ben Plotnicki

3/29

Self directed with the boys

3/30

A – Burgener snatch warmup x 2 sets (empty bar then 55lbs)

done

B1 – DBl DB shoulder to overhead x 8-10 reps (1 sec hold at lockout each rep), rest 20 sec into

@ 50’s – if I kept them in a very neutral position there was very little pain and sometimes none, as long as I was super diligent about db position/path

B2 – Dbl DB OH carry x 50ft (DB’s cannot touch overhead), rest 3 min x 4 sets

C – Front squats – 4 sets of 8, rest 2 min

215

+

For time

9-7-5 ring MU

9-7-5 ground to overhead @ 155lbs

8:01 – I did not aggressively push the pace as I was just trying to be careful. But what I did really emphasize was fast transitions, I never really do that with rmu and that was a big goal today. I also did the first ground to overhead set of 9 without going tng at the shoulder as that was what created a little bit of pain/discomfort, but that was taking too long so in the round of 7 i wanted to try it and i didn’t feel anything. 

+

D1 – Banded ATYT with CO sym bands x 6

D2 – Banded snow angels with CO sym bands x 8

D3 – Banded face pulls into external rotation and overhead press x 10 ( https://www.youtube.com/watch?v=7fPt58wc94s , like this, but when you press overhead have your hands go into a snatch width), rest as needed x 3 sets

done

3/31 – OFF

4/1/2024 (bigger day)

Shoulder prep

3 sets @ easy effort

3/side KB high windmill

3/side KB TGU

3/direction/side change plate teacup rotations

30 sec continuous prone scap swimmers with no touch on body/ground

done

+

3 sets @ easy effort

30ft/side bottoms up KB OH carry

30ft/side bottoms up KB front rack carry

60ft dbl DB OH carry @ 15-20lbs/hand

Straight leg inch worms x 4 with sky reach at top

done

+

A. Snatch: 5 singles @ 85-92% 1RM; rest 1:30 b/t each attempt – Attempts start once you get above 83%

175-180-185-195-200 – first time snatching heavy i feel in weeks, so wasn’t sure how this was going to go, pull off the ground felt slow but strong, and overhead felt much more stable than I expected to be

+

B. For times:

30 Bar Facing Burpees

3 Squat Snatch – 77% 1RM

Rest 3 min

200 DU’s

3 Squat Snatch – 77% 1RM

8:07 – missed my first snatch in the first couplet, it was a technical miss, I also finished the burpee at 1:27, that had some effect on that snatch too as I tried to get back under the bar really quick. On dubz did 155/45 – i should’ve tried to go all the way just to see if i could do it. Haven’t hit that big of a set in a long time but just had the wrong self talk in that moment. 

+

For time:

100′ HSW 

50 Wall Balls 

30 handstand push-ups (kipping) 

40 DB front-rack walking lunges

20 deficit handstand push-ups (kipping) 3.5/2″” Deficit 

30 DB Front Squats 

10 strict wall facing HSPU (adjsut these to 6-8 wall walks if that is easier on the shoulder)

18:59 – breaks mid set were WAY too long, but was happy that shoulder fatigue wasn’t as bad as I thought it was going to be. ZERO pain in the deficit hspu. Wall facing hspu were not easy at all. That took the longest by need. All others had too much rest, but weren’t major limitations other than fear of shoulder capacity or just not wanting to fail.

3/27

A – 4 sets for times:

9 DL 

6 PC

3 Hang PC – 165lbs

Rest 2:1 b/t each set

56–53–46–42

+

B – For time

20 wtd pistols (50lbs, held anyhow)

20 unweighted pistols

3:07 – I actually surprised myself here with the weighted pistol, I do not recall ever doing weighted pistols and if I have it was just messing around. Did 10 UB and I know that was a mistake but I was afraid if I stopped that I would struggle to get the rhythm back up again. Finished the 20 wtd around 2:20-2:30

+

4 min amrap

10 wall ball 

10 calories row

4+1 – transitions weren’t great in the beginning 

rest 4 min

4 min amrap

5 squat snatch 135lbs

10 calorie row

3+6 – the middle rounds of squat snatch was way too slow,really pushed the last 5 to fight to get back on the rower I felt off and tired, shoulder was fine

rest 4 min

4 min amrap

30 Air Squats 

10 calorie row

2+37 – yup legs were really tired at this point and when I tried to push the pace of the AS cycle time my legs were not happy with me. 

I’m heading off early on friday for a birthday dinner, so i will have a short window to get something in, I can do something with the crew or if you have something that you would like me to hit or prefer to hit let me know but I’ll be good for regular schedule on saturday

3/22

Shoulder prep – pull from Tuesday’s warmup stuff

Done 

+

A – 5 sets of 10 banded strict press, rest 90 sec

*1 sec pause overhead each rep

*skinny bands anchored low, empty or very lightly loaded bar

65 – empty bar felt way too easy and no pain. 65 felt strong and felt a little something but very tolerable. 

B1 – 15 GHD situps/V-ups, rest 30 sec

B2 – 15 russian swings, rest 30 sec

B3 – 15 row cals @ strong effort, rest 3 min x 4 sets

70 bell and holding around 1400 on row. 

+

4 sets, rest as needed (break bt ring movements as needed)

10-15 sec straight arm ring support hold

15-20 sec bent arm ring support hold

30 sec GHD sorenson hold (tension in hammies and butt)

Kind of did a three a day today (schedule shifted that i needed to go to knoxville saturday am and I wasn’t guaranteed I would get the opportunity to train). Still threw down with the crew a little bit. A bunch of hspu and ttb. Hspu felt pain feee so that’s a huge positive. And with doing the three a day, my body actually felt great

3/23

11min Running Clock:

3 Rounds of: 

8 thrusters 65lbs 

8 bar facing burpees 

into: 

3 Rounds of: 

8 thrusters @ 95lbs 

8 burpee box jumps @ 20in

into: 

AMRAP In Remaining Time:

8 thrusters @ 115lbs 

8 burpee jumping pullups

2+1 on amrap. Burpee pull ups really slowed me down. Might have come out a little too hot on first couplet. Weight in barbell felt good and shoulder felt good today. 

3/24 – OFF

3/25

Hang Squat Clean/Jerk: 1 rep every 90 sec building to a sharp/fast single for the day; then drop & do 5 singles @ 85% of that rep EMOM

255 then 215

+

Back Squat: 5,5,X; rest 2 min – 40, 50, AMRAP (-2) @ 60% 1RM 

140-175- 21 @ 215

+

For Time: 

21 Power snatches @ 95lbs 

9 HSW lengths (25′ each) 

15 Power snatches @ 115lbs 

15 Wall Walks 

9 Power snatches @ 135lbs 

21 Kipping HSPUs @ 3in deficit

The hs walks took most of the time for me, just didn’t feel great endurance or confidence with little rest there. I was actually very pleased at how I attacked the wall walks. I know you had no time cap and I know this had an 18 min cap, I was going to go ahead and finish but the deficit hspu really irritated my shoulder. I got 5 reps in at the proverbial buzzer but called it there due to how it felt and thought good time to chill.

3/6

Shoulder prep

+

A – Clean and jerks – 4 strong singles @ 75-80%, rest 2-3 min

198×2, 218×2, 228 – i did an extra set because the shoulder was feeling great and I wanted to see how that last barbell felt. But i also learned something and will make notes in B

B – BB cycling, new set every 90 sec x 4-6 sets

Odd sets – 5 power snatches + 3 squat snatches

Even sets – 5 PC/PJ + 3 hang squat clean thrusters

*working sets at 135lbs, efficiency of movement is goal

Snatches felt great, what i learned at the 135 load, if i’m in a good front rack going overhead there is no pain. If i tng at the shoulder from my elbows dropped a little there is some pain, mind you the pain is about a 3 or 4 on the pain scale, so not ideal or comfortable but push come to shove i can survive. 

+

EMOM 15 min:

1 – 5 bar MU

2 – 10-12 OHS @ 95lbs

3 – 50′ HSW

4 – 10 bar facing burpee

5 – easy bike

Hsw was much better when i actually tried to move fast….first round slowed down when i turned around but when i tried to be fast was good to go….if i try to turnover too much on bmu then the twinge is there but lockout straight up is good

+

EMOM 15 min:

1 – 12-15 Box Jump Overs (24in)

2 – 10-12 Double DB box step overs @ 50lbs

3 – 3 strict HSPU + 6 kipping HSPU

4 – 2 rope climbs (start seated if working with low ceiling here)

5 – easy bike

Strict hspu don’t feel great but kipping was finex

3/2

Thorough shoulder prep

+

A – Tempo OHS @ 32X2 tempo x 3, rest 2 min x 5 sets

165 across

B – 10 sets of 3 strict HSPU, rest 45 sec bt sets

didn’t feel great, was tempted to take a longer rest than 45sec….just feel really weak in that pressing position

+

4 sets

Ski erg 500m

15 chest to bar

15 thrusters @ 95lbs

15 toes to bar

rest 3 min bt sets

3:43-4:10-5:00–4:58 – all gymnastics movement UB, i thought that was better than resting as the 1st set felt great but i just never recovered….also i could feel it on the ski and felt like i had to pace that or i was going to die even sooner

+

Bike erg 200 cals easy effort

3/3 – OFF

3/4 (upper body stability/strength)

3 sets @ easy effort

3/side KB high windmill

3/side KB TGU

3/direction/side change plate teacup rotations

30 sec continuous prone scap swimmers with no touch on body/ground

Shoulder felt really good on all these today

+

3 sets @ easy effort

30ft/side bottoms up KB OH carry

30ft/side bottoms up KB front rack carry

60ft dbl DB OH carry @ 15-20lbs/hand

Straight leg inch worms x 4 with sky reach at top

I feel weak on bottoms up KB carry from front rack – it didn’t hurt just felt like my shoulder muscles wouldn’t fire

+

A1 – Bradford press x 8 reps (1 rep = back and forward – https://www.youtube.com/watch?v=sUOs8v6IzEg ), rest 1 min

55-60-65×2

A2 – Strict pullup with lean away negative x 4-5 reps for controlled eccentric, rest 1 min x 4 sets

5

B1 – Light dbl DB arnold press x 8-10 reps, rest 1 min

20&25’s

B2 – 1-arm banded DB row x 8-10 reps/side, rest 1 min x 4 sets

50

+

Every 90 sec x 6 alternating sets

Odd sets – 20 heavy cable DU’s + 5 TNG power snatches @ 95lbs

Even sets – 15 cal row

Felt good, smooth and efficient today, wanted a few more rounds

2/23

3 sets warmup, not for time

3/side KB high windmill

3/side KB TGU

3/direction/side change plate teacup rotations

30 sec continuous prone scap swimmers with no touch on body/ground

+

Hip/Knee prep

+

Overlap with crew (ensure easier on shoulder here)

2/24/2024

For time

5-4-3-2-1 reps each of

Deadlifts @ 315lbs

Cleans @ 225lbs

Snatches @ 135lbs

8:36 – I knew the cleans were going to take the longest and got a little aggressive in the round of 4 but I didn’t want to squat any of them so that slowed me down when i feel i had no leg drive to save me when i was trying to have a faster cycle time and go off of feel….felt i had good transitions to snatch, could’ve had a better transitions to deadlift but it wasn’t bad

+

5 rounds for time

500m row

500m ski

20:43

2/25 – OFF

2/26 (upper body stability/strength)

3 sets @ easy effort

3/side KB high windmill

3/side KB TGU

3/direction/side change plate teacup rotations

30 sec continuous prone scap swimmers with no touch on body/ground

+

3 sets @ easy effort

30ft/side bottoms up KB OH carry

30ft/side bottoms up KB front rack carry

60ft dbl DB OH carry @ 15-20lbs/hand

Straight leg inch worms x 4 with sky reach at top

+

A1 – Bradford press x 6 reps (1 rep = back and forward – https://www.youtube.com/watch?v=sUOs8v6IzEg ), rest 1 min

A2 – Strict pullup with lean away negative x 3-4 reps for controlled eccentric, rest 1 min x 4 sets

B1 – Light dbl DB arnold press x 6-8 reps, rest 1 min

B2 – 1-arm banded DB row x 6-8 reps/side, rest 1 min x 4 sets

+

Band burnout series x 2-3 sets, rest as needed ( https://youtu.be/J2iTyFrwLbk?si=_qEevkLD03jS2ty8 )

Face pulls x 8-10

BTN pulldowns x 8-10

Straight arm lat pulldowns x 8-10

DB lateral raises x 8-10

DB forward raises x 8-10

Band pull aparts x 8-10

2/27

Hip/knee prep 1-2x through

+

5 min echo bike, nasal breathing only

+

Every 5 min x 9

3 min window

Sets 1/4/7: Bike erg 1k @ 1:55-1:57 into Ski erg cals in remaining time @ 94% effort 17-18-17

Set 2/5/8: Ski erg 500m @ 1:58-2:00 into Row cals in remaining time @ 94% effort 18-19-19

Set 3/6/9: Row 500m @ 1:53-1:55 into Bike erg cals in remaining time @ 94% effort 19-19-18

*target 1-2 more cals/interval on the finishing machine

+

5 min down regulation breathing (feet elevated, head supported)

+

Your own shoulder mobility work 

OR

5 rounds @ steady effort (gymnastic volume accumulation)

1 strict rope climb starting from seated + legless descent also (just 10-12ft)

8-10 ring dips

3 strict wtd pullups + 5 unloaded strict pullups

8-10 seated dbl DB strict press (40-50lbs/hand)

Had a blend of my own therapy as ring dips were limited to 3 reps at a time, db strict press at 40 on the last set, used 35’s for the previous – no rope today so did mixed grip pull up – 35 for weighted pull up

2/28

Shoulder prep

+

For time

7 snatches @ 115lbs

5 snatches @ 135lbs

3 snatches @ 155lbs

rest 4 min x 3 sets

2:48*-2:31-2:41

+

For time:

15-12-9: 

Row Cals 

Box Jump Over (step down) 

3:24

rest 4min 

15-12-9: 

Row Cals 

Echo Bike Cals 

4:13

rest 4min 

For Time: 

10 Shuttle Runs 

5 Burpee Pull-ups 

10 Shuttle Runs 

10 Burpee Pull-ups 

10 Shuttle Runs 

5:19 – burpee’s were a little achy

+

Easy bike 10-15 min done

2/29 – OFF

3/1

Shoulder prep

+

Hip/Knee prep

+

Open workout 24.1

+

Down regulation breathing x 5-8 min

2/21

A. Squat Clean: Build to a heavy strong single for the day in 5 attempts; One attempt every 90 seconds

*Once you warm-up above 75%, attempts begin. Based on 1RM Hang Squat Clean

270 – squat felt really strong and a lot more in the tank, pull off the floor did not feel the same confidence

+

Every 4 min x 4 sets – Alternating Sets:

Set 1:

15 Box Jumps – 24in – step up/down allowed

AMRAP OHS @ 155 until 90 sec mark

9-11 – couple of good things here, warming up and in the set, I was able to clean and jerk to an overhead position with no pain, that was not the case on monday…..first set, i did 6 and 4, second set I decided i was going to try and hold on to the bar and go all the way but then I stopped at -1, and had no pull left with a few seconds left to get one more rep jumped on all box jumps

Set 2:

20 alternating Pistols

AMRAP Hang Power Cleans @ 155lbs until 90 sec mark

10 & 14 – totally underestimated how the bar would feel for the first rep, i couldn’t get any rhythm on the second set i found the groove a little more and got some bop bop cleans in there – pistols were not fast but felt ok

+

3min Clock:

18 Cal Row

8 DB Power Clean @ 50lbs

AMRAP bar Muscle Ups until the 2min mark

x 3 Sets

6-7-5 – the first set my grips had no grip so i changed them on and that made a big difference. The 3rd set i was on top of the bar as time expired so it could’ve been 6 if i want to bro rep myself