Ben Plotnicki

4/10

A – Tempo dbl DB bench press x 8 reps @ 2121 tempo, rest 2 min x 5 sets

*mod loading, 2 sec up and 2 sec down, with 1 sec pauses at top and bottom

50 across – thought about going a little more but the concentric tempo made me question if I would be successful, left tricep felt like a slight limitation 

B1 – 1-arm DB tripod row x 8/side, rest 45 sec ( https://www.youtube.com/watch?v=yoJyyK5vcyM )

60 across – could’ve pushed the weight a little more but felt super controlled

B2 – Light dbl DB 6-way raises x 4 ‘reps) , rest 90 sec x 4 sets ( https://www.youtube.com/watch?v=SGkL_3Jy9YQ )

10’s

+

3-4 sets

Ski erg 10-12 cals @ 1100 cal/hr, into

6 wall facing strict HSPU

rest 1 min

50 DU’s, into

6 butt to wall strict HSPU

rest 3 min bt sets

3 sets – all sub 2 – was going to do a 4th but on the 3rd set I didn’t want to get over exerted with the shoulder as it got really grindy and was afraid I was going to have to do 5 & 1 on wall facing on that last set for me

+

Every 5 min x 4 sets

Row 50 cals @ strong effort

2:29-2:30-2:32-2:29

4/5 and 4/6

QF sim 

Friday

10 min amrap

8 dbl db bench press @ 50/h

4 devils press @ 50/h

2 rope climb

6 min to find 

A heavy snatch

Saturday 

1st workout

Similar to team workout

2 min window

10 lateral burpee over bar

10 front squat @ 185

Amrap ring muscle up

10-8-6

2nd workout

In pairs 

60-40-20

Db snatch @ 70

TTB

Row cals

Hspu

4/7 – OFF

4/8

Shoulder prep from prior weeks

+

Reperfusion session

3 min bike @ 75%

2 min row @ 75%

1 min ski @ 75%

45 sec foam roll per major body part on each side (hamstrings, quads, lats)

x 3-4 sets. HR should stay around 120-130 throughout

This is probably exactly what i needed, but i was eager and antsy to do so much more

4/9

Power clean x 5 + Shoulder to overhead x 3, rest 2 min x 6 sets

155-165-175-185-195-205 – clean felt great and easy, shoulder to overhead @ 185 and up was all about being in good positions and I was good to go with no pain. felt some discomfort on the first set but it was around a 1 or less on the pain scale

+

Back squats – 8 reps every 90 sec x 5 sets, fast cadence

185

+

3-4 Sets, keep quality high

30 Crossover Single Unders

15 chest to bar

30 Double Unders

15 toes to bar

rest 3 min bw sets

1st and 3rd round rhythm of crossovers was off – 2nd set was sub 2 and felt really good

+

4 rounds, target of getting faster with each round, starting around 70%

21 wallballs

15 ski erg cals

9 BBJO @ 24in

12:14 – this was a nasty little triplet, I sandbagged the first one big time and that’s when i realized this was going to be hard as shit

Thorough warmup

+

For time (20 min cap)

3 rounds of (50ft farmer carry walking lunge + 20 toes to bar)

into

2 rounds of (50ft front rack walking lunge + 15 chest to bar)

into

1 round of (50ft overhead walking lunge + 10 bar mu)

*dbl DB’s @ 50lbs/hand

AGQF workout from last year, prep well and come up with a plan that will keep momentum but get you to that last couplet with the ability to push

14:20 – might have been a little too conservative on the first couplet, but I was afraid of the lat fatigue. I did lose rhythm on my c2b and do not remember my splits there….my splits were where i planned for the first couplet. Second couplet i broke the lunges on the first set because i was afraid of my biceps blowing up but didn’t break the 2nd one, just thought i was going to be ok, but the rhythm went from goal of 8/7 on c2b and on the 2nd set ended up having to adjust to 8/1/2/4. BMU was 3-3-4, originally on the set of 4 I was going to do 2/2 with really short breaks but I said to myself bigger kip and you could do it. If this was a QF this year, i would be able to make some major advancements with tightening up breaks and a little more confidence then i had today in the pullers.

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