Ben Plotnicki

3 sets, start a new set every 10 min

Row 1k @ 1:48-1:52/500m

20 box jumps @ 24in

20 deadlifts @ 185lbs

20 burpees to 6in touch

6:55 – (row – 3:39.4 (1:49.7/500)

7:00 – (row – 3:43.6 (1:51.8/500)

8:56 – (row – 4:00.2 (2:00.1/500)

First 2 rounds, after the row I went for it, minimal transitions, even pushed the burpee a little bit. I really had my mind set I was going to work through this discomfort. Well when the 3rd set came I was not in a happy place at all. Not sure if I pushed the burpee too hard on the previous set but it wasn’t there at all for set #3, i knew I was in trouble when I couldn’t get the row where I needed it to be. The box jump I just moved, the deadlifts I had to break, but I did want to finish strong for my own mental well being, and for at least 12 of the burpee I pushed hard

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Hip flow x 5-6 min continuous movement

done

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Box breathing from supine x 6-8 min, 3142 tempo

done

A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec

4 reps across – did not add weight today

A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle as needed to remain as pain free as possible but get some loading in the pattern, rest 90 sec x 3

Did about 5-6 reps each set – when I moved with explosive intent there was a slight pain, but when I moved at a tempo of about 1-2 there was no pain whatsover

B1 – 1-arm DB arnold press from straight leg seated x 6-8/side

20-30-30-35 – was pretty happy that I could move the 35 with this movement

B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 3 sets

55-65×3

C1 – 1-arm landmine press with elbow ‘wide’ (flared to at least 45 degrees) x 6-8/side, push into scap elevation/upwards rotation at the top

If this even crept close to right in front of me it was painful, but that 45 degree angle was spot on, control felt good and hit about a 3-4 second negative – @35

C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 3 sets

done

D – Mini band scap stability series

done

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4 rounds not for time

1-arm tough farmer carry 50ft/side

Bear hug carry tough 100ft

Prowler push tough load 100ft

The bear hug carry hit up my hamstrings so intense

tttTD (row/burpee/db snatch/BMU)

– let me know if anything from this feels/seems sketchy ahead of time so we can adjust

15 burpee

12 wall ball

9 ttb

3+27

(row @ 3:23)

Although the full version was pretty tough this was pretty tough but a fun one. I tried to push the pace and get uncomfortable on the burpee, this was a good feeling, but the carry over was that I did a poor job in my transitions and rested too long in the transitions.

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A – Yoke walk 100ft light and fast, rest 1 min x 3

+90

B – Yoke walk 50ft moderate load, but keep speed high, rest 1 min x 3

+180

C – Yoke walk 25 feet HEAVY, rest as needed x 3 sets

+270

7/19

A1 – Snatch pull x 2-3 @ 185-205, rest 15 sec

3 reps across – 185-195-205

A2 – Slam balls x 4 hard reps, rest 15 sec

Adjusted to dynamic seated box jump – didn’t not have access to sand filled slam balls, so when I tried to use a med ball the bounce was a little more aggressive than I anticipated and the impact to stop the ball was pretty jerking on my shoulder

A3 – AB 8 cal HARD sprint, rest walk 3-4 min x 3 sets

done

B – Power clean – build to tough single

255

Didn’t feel I had good pop today. The catch didn’t feel great, but I think it was more that I hadn’t caught anything there in a while.

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For time

30 row cals

30 box jumps @ 30in

30 AB cals

30 overhead KB swings @ 2pd

30 strict pullups

10:38

Shoulder series for exploration of pain 

Mini band scap activation series

Only the movements in elbow flexion created discomfort

teacup rotations with change plates, 3/direction/arm

Surprisingly this didn’t create major discomfort and was actually better the 2nd time through. And I will say, the right arm movement pattern was not efficient.  

Change plate cuban presses x 6-8

Not terrible first time through, didn’t even want to do 6 reps the 2nd time through

body saws (forearms on floor with bent elbows, then hands on floor with arms straight) x 6-8 iterations

First couple of reps were shaky but was ok after that even on the 2nd set

kb overhead drops from bent knee hollow hold 

No issues here

ring fall throughs from tall kneeling x 6-8 (adjust ROM by moving rings up/down and body forward/back)

Good to go here

foot assisted lat flys (like this but keep feet on ground and control movement more through shoulder complex – https://www.youtube.com/watch?v=Rv51x8TEF3o&feature=youtu.be) x 8-10

Having a foot assistance here made this a bit too easy trying to get the desired stimulus I believe, but no issues and felt good

Progressive intensity/depth dips on box/bench/dip bar/rings, controlled reps using feet on floor to adjust intensity

This was interesting in the fact that got way better as I got warmed up, doing dips off the bench created 0 issues. On the rings with a slight forward inclination created some discomfort in the beginning. Also in the first couple of reps I felt some “stress” not major, but it was on the healthy side, and the stress felt more around the humerus, wasn’t tissue related, or at least from my initial thought. Even progressed the intensity to rings with feet elevated in front of me

rest as needed x 2 sets, go through all movements twice and comment as well on feel second time through

also important to note is that my sleep has not been effected by pain the past 2 nights. This morning I woke up with relatively very little pain. And putting on a shirt this morning was not a uncomfortable process.

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EMOM x 12

Min 1 – 30 sec AB @ 500+ watts

Min 2 – 30 sec walking lunges, weight vest

Min 3 – 30 sec box step overs, weight vest

The 3rd set on the bike felt like more of a grind then the first 2 sets

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EMOM x 12

Min 1 – 30 sec AB @ 500+ watts

Min 2 – 30 sec air squats, weight vest

Min 3 – 30 sec plank walk with feet on sliders, weight vest (adjust to in place walking plank if more doable on shoulder, iterate from elbow plank to straight arm plank for time duration)

Bike was solid and even kept it closer to 600.

As far as the plank walk went, it didn’t hurt but holy poop it was hard. Going for an unbroken 30sec interval was the biggest challenge. I got to where on the last 2 sets, instead of “breaking” moving I would just stop and hold the plank position.

(Outdoor tester, weather permitting)

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For time

Road bike 10 miles

Outdoor run 3 miles

57:49

Ummm, is this my punishment for hurting my shoulder? If so it’s time to bomb proof that thing, or get a bionic arm and shoulder……

I actually loved the challenge of this, it was tough, but also having to do it on an AB created some different things. I know having the metrics in front of me played a role and gave me feedback. I kept the pace above 262 99.9% of the time, there was an occasional dip, and then I would play little games and give a quick burst every so often. Bike took 26:59 and last 1000m I was pushing to hold around 345 watts. I did have to get some water and one other management item and them off to the run, so had to manage a little transition. 

Run was another story/hurdle – 30:20. Hamstring held up great so was happy with that. The start was slow, as I spent a good minute or so walking up the first steep hill. The only negatives on my fun is I had to manage a bunch of terrain and steep inclines. I tried not to walk them but twice I did choose to power walk them as the incline was breaking me down. 

Overall, I wished I could’ve pushed the run a little harder, but I felt the heat was creating a mental limiter more than anything. My heart rate felt good, but just managing the sun and the elements made me uncomfortable.

90 sec progressive intensity row, start at 1:50 and end around 1:35, directly into

10 1-arm KB front rack squats @ 53lbs (5/side)

10 1-arm KB russian swings @ 53lbs (5/side)

10 lateral box jump overs @ 20in

rest walk 2 min x 3 sets

I highly underestimated the potency of this. I was way more sneaky than I anticipated. Was unable to do a left hand kb rack squat, but was fine holding the bell in the palm of my left hand with a slight insurance assistance from the right hand was fine. First round the swinging of my arms irritated the shoulder but that loosened up and went away. 

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90 sec progressive intensity bike, start at 300 watts and end around 450 watts, directly into

50 Du’s

15 wallballs

15 toes to bar (adust to GHD if needed for shoulder)

rest walk 2 min x 3 sets

Of all the things we did today, the double under gave me the most discomfort. WB @ 20 were fine, I assume the impact of the 30 might have been a little stressful. TTB were fine

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Ski erg 50 cals @ 85% effort, new set every 5 min x 4

3:05 – 3:15-3:11-3:02

In the 2nd round my low back, tri’s and lats blew up and I was not comfortable at all and just wanted to survive. From there on I just decided to suck it up and get the shit done.

Overall today, was just happy to train and glad I could move and wasn’t in much pain at all. It just felt good to get after it. But man it felt like it just kicked my ass today. 

Did some movement exploration and db snatch was fine, 1-arm db c&j was fine on the left side up until the 50’s and that load was doable but a little unstable and higher volume there would probably pose some problems. Burpee were fine, didn’t try to do any fast but just wanted to see how it felt. 

Tomorrow I’m supposed to have a 10 mile road bike…..I have no access to a road bike, what are my options?

Banded hamstring pulldown progression (do 3 sets of 10-12/leg, find an appropriately challenging variation from this series for this week – https://www.youtube.com/watch?v=XWs9Kyg6nFM)

Did more than just one, did a couple extra exercises here

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Single leg bridge from low box x 5/side, 2-3 sec hold at top of each rep, slight knee bend throughout, 3 sets, rest as needed – https://www.dropbox.com/s/r7mes5cqzq3ck2g/MVI_5608.MOV?dl=0 

do these as just isometric holds or negatives only if needed

Got in reps here and it felt fine

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90 degree trunk twists from GHD sorenson hold with hands behind head x 3-5/side x 3 sets, rest as needed

done

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Dynamic hip opening warmup (40-50ft/movement x 2x through) – https://www.youtube.com/watch?v=WIiWBJh03ow

done

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4 sets for times

AB 2 min @ 300 watts, steady, into

Run 400m (replace with 500m row if needed for hamstring)

16 burpees to 6in touch

24 russian swings @ 70lbs

rest walk 4 min bt sets

3:40

3:50

4:12

4:18

I did not try and push the run at all today, more of an internal fear. At this volume I didn’t expect it to be an issue. Last week on the running was good through 2000m, so felt we should be ok through 1600, was just glad there was no residual discomfort left over. Also done on TrueForm. First two rounds were run at around 8 min mile. The third round the fall off was on the run. I’m not ready to give this one to a lack of fuel substrate, just feel the fatigue kicked in from my long morning on Wed and less about fueling. Not to mention it was freaking hot. Worked on pushing hard in the burpee, trying to maintain a 4 second cadence, a big chunk in the middle I would try and push to a 3 second cadence and finish back maintaining that 4 second. I did well with this plan all except for the last round, 

Shoulder update: post session through out the night shoulder felt great and no issues. And this morning, end range external rotation feels more uncomfortable and limited, where yesterday before training, that end range was somewhat painful. These are all good signs as good blood flow, down regulation, and manual therapy will get back to feeling normal.

A – 20 power snatch AFAP in sets of 5 unbroken @ 115lbs

1:19

(leg drive felt like it became the major limiting factor here)

B – Squat clean and jerk; 6 singles @ 215-230, minimal rest bt reps to keep quality high

1:40

C – Front squat – AMRAP 2 min @ 225lbs, take bar from floor

17 (definitely tried pushing to failure here.)

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3 rounds, each for time:

10 DB step overs 50lbs

80 speed steps (only counting right foot)

rest 1:1 bw rounds 

2:47

2:38

2:41 – shoelace came untied and tried to power through

Felt a little more athletic today but not a whole lot better. The step overs burned up my traps and shoulders that I was having to fight for good position on the speed steps.

1. DB walking lunge practice for speed 50lbs; 50 feet x4; rest 1 min

– Set 1: single arm OH

– Set 2: Two arm front rack

– Set 3: Two arm farmers hold

– Set 4: Two arm OH

22-24-25-37

Felt the hamstring tendon in the two arm front rack, but felt ok on all others. Not sure if I was trying to get bigger strides on that set, or if just the loading position effected it.

The 2 arm overhead, only had to step together twice, and it was towards the end so was pretty pleased with that.

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EMOM 12

Min 1 – 30 seconds speed steps

Min 2 – 30 seconds 1-1-2 drill

https://youtu.be/mvbK2d3wB-Q

Min 3 – 30 seconds single leg single unders (switch feet every 5 reps)

Did you want to make me feel like I wasn’t athletic? Mission accomplished!

If someone walked in and had never seen me train, they would’ve said, oh that big guy must be new. This single leg irritated my right ankle, it just felt like that ankle was going to explode. Speed steps got a few percentage points better each round but not much

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EMOM x 12 

Min 1 – 1 legless + 1 regular rope climb

Min 2 – 30 sec AMRAP BBJO @ 30in

Min 3 – 12 wallballs @ 30lbs

For all the unathleticness I felt in the previous emom, when I tripped and almost ate it on the bbjo warming up, but made an athletic save I felt redeemed and like I didn’t lose all my athleticism. 6’s for the first 3 rounds on bbjo and 7 on the last. I could have maybe only done one more round with sustainability.