Ben Plotnicki

3 rounds for time
21 cal AB
15 toes to bar
9 sandbag bear hug squats @ 200lbs

11:24

So the sandbag kind of punched me in the gut. Sets were 5 & 4 & 5, and 9 unbroken last round. Wanted to do 6  & 3 in round one but really lost a little bit of faith in myself at rep 4.

+
4 rounds
50ft/side lateral sled drag
100ft reverse sled drag
15 BB hip thrusts with back on bench
rest as needed
Done

Sled @ +115 –

Reverse drag was easy, but finding a good consistent lateral walk style was the challenge.

135 on bb hip thrust, this was perfect felt great in glute and hamstring work here.

+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)

done

KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm

Teacup is getting better but only feels uncomfortable going to internal rotation.
3 times through
+
A – Below knee paused squat snatches – 12 reps, new rep every 90 sec (pause for 2 sec below knee to feel tension in posterior chain and lats)
165-175-185

B1 – Knee tucks from elbow front plank with feet in low rings x 8-10

Done – felt much better this week w/a nice pause in tuck
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 5 sets

Calves cramped up a few times, but done
C1 – Sumo deadlifts x 10-8-6-4, rest 90 sec
255-275-315-335-345

(C2 said 5 sets, and there was only 4 numbers on C1 so went ahead and did my last two sets @ 4 reps) was tough but felt better than last week

C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 5
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Done w/focus on external rotation on the rings. This felt good solid today.

Shoulder extension protocol

Done – we’re getting there. Did several push ups today and it feels uncomfortable but not painful
+
A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps

Quality dipped around 14/15
B – Parallette shoot throughs x 3/direction x 3 sets, just adding some dynamic catches in here for shoulder extension, so start cautious but slowly build in speed/range

Even did the push up here, felt pretty good overall. First set not as much but the last 2 felt zero pain
C1 – DB zottman curls x 6-8, light load, rest 1 min

20’s
C2 – Commando rows x 6/side, rest 1 min x 4 sets

45’s
D1 – 1-arm front plank on rings x 15-20 sec/side, rest as needed x 3-4 sets/side

Holy shit – underestimated this big time
E – Mini band scap stability series

done

Shoulder extension protocol
+
For time
30 sandbag ground over shoulder @ 150lbs
(rest 10 min)
5:42

(was at 15 reps @ 2:31 – tried to push a little harder and wanted to have a faster second half.)

Couple of things I noticed, and it was hard to find that sweet spot, the effort and energy to 1-time, When I lapped it, felt easy but almost used to much power to clean it for that.

For time
21-15-9 row cals
50 Du’s/round
3:54

No pain in dubz, thats good news and all unbroken.

Set of 21 cals – goal was to stay above 1600 cal/hr and think I was in 1700-1800 most of the time

Think it was 1700 and some 1600 for the 15’s, and 9’s I don’t really remember

+
Hip flow x 5-6 min continuous movement

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

done

Did try some double unders in my warm up to see if they will be good to go tomorrow and there was no major discomfort. Good sign.

A – Dbl KB front rack reverse alternating lunges x 18 steps, rest 2 min x 4 sets

50-60-50-50

Went for the 60 and think the quality would’ve gone to shit had a tried to stay there.
B1 – Single leg GHD hip extension x 5/side, rest 15 sec/60 sec

done
B2 – Pendlay rows from GHD sorenson hold x 6-8 reps with controlled negative and spine position, rest 2 min x 4 sets

95 – I think this is one of my new favorite exercises
C1 – Landmine pivot press x 6/side, rest 15 sec/60sec

+35

Feeling much better here, only a few times did it feel uncomfortable
C2 – Bent over band resisted single arm DB row x 6/side, rest 15 sec/60 sec x 4 sets

60

Think I went heavier last week, but felt much higher quality today.
D1 – Side lying sorenson hold with plate pressouts x 6/side, rest 15 sec

Still not fun
D2 – Banded pallof split squats x 10/side, rest 45 sec x 6 sets

Felt like this was never going to end
E – Frog pumps 50×3, rest 90 sec

done!!!

For time

42-30-18 row cals

21-15-9 back squats @ 95lbs

7:42

(rest 8 min)

For time

42-30-18 AB cals

21-15-9 toes to bar

7:44

Don’t think I pushed as hard as I could’ve on all bike sets. Didn’t know how going hard on the bike would effect the other movements. Didn’t see the reward in the risk. Went ub on all t2b, contemplated breaking at first, then when I got into it thought go for it.

+

AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)

done

KB drag through from elbow plank x 5/side

Banded face pulls x 10

Scap pushups x 8-10

Change plate teacup rotations x 3/direction/arm

3 times through

Getting better here. Teacup is better but still not smooth

+

A – Squat snatch x 1/Above knee hang squat snatch x 1/Below knee hang squat snatch x 1, rest 2-3 min, 5 working sets to find tough load for the day

145-155-165-175-185

B1 – Knee tucks from elbow front plank with feet in low rings x 8-10

B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 4 sets

C1 – Sumo deadlifts x 10-8-6-4, rest 90 sec

245-275-315-335

Was an aggressive jump from 275-315

C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 4

Went to one leg in a band to try and not use as much assistance.

D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement

Only a few seconds felt rough on the shoulder, so most of the time was focusing on being super active and that was fine.

Shoulder extension protocol

Today was one of the first days I tried a pass thru and it didn’t hurt at all. I took it slow but ther was no pain.

+

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

20 x 4 x 4, @20 x 3 x 1

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, can keep feet directly under you if needed and squat up for assistance, rest 90 sec x 5

Used rings with foot assistance today as I wanted to get into deeper extension. Did 4-5 reps. After the 3rd set tucked the knees because was just getting a little irritated. But overall only the pressing out. The eccentrics are feeling good. And the deep extension on the rings felt great.

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

35 across. As long as I did a super controlled negative it didn’t create issues.

B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 5 sets

80 across

C1 – 1-arm landmine press from half kneeling x 6-8/side

25 x 8 x 4, 35 x 8 x 1

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

Done

D – Mini band scap stability series

+

20 bear hug sandbag squats for time @ 200lbs (must carry 50ft every 5 reps)

6:47

The first 3 sets weren’t that bad of squatting. Last set was a yucky grind. Now the walks on the other hand were miserable. First walk i went right into it after the squats and I thought I was going to have a blow out. Lost a little faith there. In all honesty the 200lb bag only felt heavy on the walks and the last 5 reps.

Shoulder extension protocol

done

+

For time

Row 50 cals

into

4 rounds

12 wallballs @ 30lbs

12 Chest to bar pullups

into

AB 50 cals

11:47

Ok – we will talk about the excuses first.

We held an event at the gym that lasted from 8 until 1. The last thing I wanted to do was leave and come back or stay much longer than I had to. So I was someone strapped for time on my warm up, I mean really strapped. So almost jumped into this pretty cold. Had to use the row as a semi warm up and trying to control heart rate respone.

Decided to break up the wall balls, mostly becuase the biggest takeway I had for this today was I wanted to make sure all c2b was done unbroken, mission accomplished. In a regular setting could’ve gotten better warm up for better time but was happy that c2b felt really good.

+

Hip flow x 5-6 min continuous movement

done

+

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

done

A – Dbl KB front rack reverse alternating lunges x 14 steps, rest 2 min x 4 sets

50’s – not sure the shoulder would’ve been happy with keeping much more load in the rack position

B1 – Single leg GHD hip extension x 5/side, rest 15 sec/60 sec

B2 – Pendlay rows from GHD sorenson hold x 6-8 reps with controlled negative and spine position, rest 2 min x 3 sets

85 across – loved these

C1 – Landmine pivot press x 6/side, rest 15 sec/60sec

25 x 2 – 35 on last set – for the most part felt good, if I get a little sloppy on pressing path then I could feel it but overall solid

C2 – Bent over band resisted single arm DB row x 6/side, rest 15 sec/60 sec x 3 sets

60 across

D1 – Side lying sorenson hold with plate pressouts x 6/side, rest 15 sec

A little better today

D2 – Banded pallof split squats x 10/side, rest 45 sec x 5 sets

doen

E – Mini band distracted hip thrusts from back on bench x 24, rest 90 sec x 5

done