Ben Plotnicki

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

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