Ben Plotnicki

5/10

10 min echo @ 55-58RPM watts, steady

+

12 min easy movement

Light KB arm bar x 3/side (adjust ROM as needed to get a little stretch/activation without overdoing things)

Front plank with circling hands on low rings x 30 sec (draw small circles with hands while keeping rest of the body as still as you can)

Archer pullups x 3/side

Belly to wall supported HS hold x 20-25 sec

+

10 min echo @ 55-58RPM watts, steady

+

12 min easy movement

Banded glute march x 30 steps (you’re good here, i intended for these to be the standing version)

Parallette L-sit accumulate 30 sec

Frog pumps x 30

KB around the world x 5/direction at hip height (70lbs)

+

4 sets @ strong effort, rest 1 min between efforts

4 shuttle runs

5 power cleans @ 135lbs

12 bar facing burpees (remove pushup if needed to keep speed high here)

I wouldn’t mind running this back some time if it fits into the template. I got to the gym and started the 10 minute portion and warming up and I just didn’t have it today. I was exhausted, lack of sleep, sinus infection, just down right felt like pooh so i only mobilized and did some shoulder therapy

5/11 – OFF

5/12

Overlap

for time – w/a partner

25 synchro line facing burpee

75 row cals

50 sandbag over shoulder

75 ski cals

50 sandbag bear hug squats

75 C2 bike cals

25 synchro line facing burpee

17:26

+

Zone 2 volume

5/9

5 min row with display on force curve

+

For time – 2.5km row

at 0:00 – 20 cal bike erg

at 3:00 – 20 cal ski

at 6:00 – 15 cal bike erg

at 9:00 – 15 cal ski

at 12:00 — 12 cal bike erg

at 15:00 — 12 cal ski

14:18 – was trying to keep row around 1:48-1:50 and pretty much hung out there the whole time. I knew the ski would be the hardest for me, so I knew I would lose a little time there but was surprised at how much that effected my row. Should’ve pushed the bike erg portions a bit harder as I was fine there. 

+

5 min easy walk

done

+

5 min down regulation breathing

done

5/8

A – Double barrel front squats 8 sets of 4, all sets heavier than week 3 (4/10), rest 2 min

200×3-209×3-215×1-225×1 When does it end?????? And at least on week 3 I had 2-3 min rest. I had to go 3 minutes rest for the last 2 sets or else I’m not sure my legs would’ve been recovered enough. 225 got a little sloppy and very Grundy and definitely used the bounce out of the hole on rep 4. I’m surprised I haven’t had dreams about double barrels yet. (week 3 reference ->195x 3 205 x 4, 215 x 1)

B1 – Empty bar front rack paused squat just above parallel x 30 sec, rest 30 sec

done

B2 – Empty bar jumping back squats x 20, rest 3 min x 3 sets (partial ROM, narrower stance with toes forward)

done

C – 1-1/4 BB hip thrusts x 8, rest 2 min x 5 sets (similar load to last week)

245×1, 255×4 – the pad and the bench were the perfect set up to add a bit of weight from last week

D – Knee tucks from plank position with feet on slider/row seat x 15-18, rest 90 sec x 5 sets

done

+

Glute burnout

Banded hip abductions from seated – 35 reps leaning back + 35 reps sitting upright + 35 reps leaning forward. rest as needed x 2 sets

done

5/3

*same as last two weeks

Ring pushups @ 21X1 tempo x 5-6, rest 30 sec

Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec

Belly to wall HS hold x 15 sec (neutral head, look directly at wall, breathe comfortably), rest 30 sec

Hollow body hang from pullup bar x 15 sec (point toes, squeeze midline/lats actively as if you were pressing yourself ‘back’), rest 1 min x 5 sets

Still doesn’t feel 100% but i’m slowly feeler better and a little less discomfort

+

5 sets, rest 3 min bt sets

15 box jump overs @ 20in

15 russian swings @ 32kg

15 echo bike cals (stay above 70RPM)

1:44-1:42-1:43-1:41-1:39

5/4 – OFF

5/5

PT work (external rotation isometric, wall slides, abduction isometrics)

done

+

A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec

A2 – Dbl DB bench press x 8, rest 2 min x 4 sets (40-45lbs)

Did 6 sets of homemade bamboo bench press @ 70lb in place of bench press as this is a new recommendation from my PT.

+

6 rounds for time

2 rope climbs

4 power snatches @ 155lbs

8 KB front squats (32kg)

11:37 – this actually felt really good, rope climb still only to 12’, and i took that with a little less stress because I wanted to make sure the shoulder could tolerate it well and it actually felt good so that was a very stress free portion and confidence boost. The snatch just felt heavy but it got better as I went. I was on a very tight window this am so i prioritized the PT work and the pressing work and sacrificed an extended warm up for the barbell. But overall i’m pretty happy with the challenges in this today

+

B – Tempo GHD situps x 12, rest 2 min x 5

(can keep hands at sides)

done

5/6

Class overlap

Fun little partner work out and once again flip flopped friday and saturday

+

40 min zone 2 bike erg

45 min around the world, easy effort

2 min bike spin

2 TGU/arm (light)

3 supine leg whips/side

2 min bike spin

4 1-arm russian swings/side

5/side crossunder alternating lunges with light goblet hold

At this moment I think i made it through almost 4+ rounds and a few of the sets I went for a walk in the sun instead of on the bike

+

12-15 min Continuous hip/hamstring circuit

A – Mini band straight leg monster walks x 10 steps forward and backwards

B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)

C – 30 sec glute bridge hold with active butt, 30 sec rest x 3

D – hip capsule mobilization  (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation

E – Adductor dips x 5-6/side 

The hip capsule mobilization is exactly what i needed today

A – Double barrel front squats 6 sets of 6, all sets heavier than week 2 (4/3), rest 2 min

185 – 187.2 – 189.4 – 191.6 – 193.8 – 196 – took full advantage of fractional plates and rested probably close to 2:30 than i did 2 on the last 2-3 sets 

B1 – Empty bar front rack paused squat just above parallel x 25 sec, rest 25 sec

B2 – Empty bar jumping back squats x 16-20, rest 3 min x 3 sets (partial ROM, narrower stance with toes forward)

done – sets of 20

C – 1-1/4 BB hip thrusts x 8, rest 2 min x 4 sets (similar load to last week)

225×1 – 245×3

D – Knee tucks from plank position with feet on slider/row seat x 12-15, rest 90 sec x 5 sets

Did 3 sets plus a lot of PT work

+

Glute burnout

Banded hip abductions from seated – 30 reps leaning back + 30 reps sitting upright + 30 reps leaning forward, rest as needed x 2 ets

done

4/26

*same as last week

Ring pushups @ 21X1 tempo x 5-6, rest 30 sec

Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec

Belly to wall HS hold x 15 sec (neutral head, look directly at wall, breathe comfortably), rest 30 sec

Hollow body hang from pullup bar x 15 sec (point toes, squeeze midline/lats actively as if you were pressing yourself ‘back’), rest 1 min x 5 sets

felt good today but the ring push up was still a little achy

+

AMRAP 12 min

Dbl KB farmer carry x 1,2,3… (1 rep = 50ft, 25 out and 25 back)

Box jump overs x 2,4,6… (24in)

DU’s x 10,15,20…(add 5/round)

Completed the round of 7-14-40 + 1 kb shuttle. Not a good double under day and took me a bit to find a grove and feel a rhythm in the workout. Broke only once per round in farmer carry in the round if 5, 6 & 7. 

+

Echo bike 90 sec @ 20 min ‘effort’

30 sec slow spin x 8 sets (16 min)

check – pace was 263-277 on average crept up to 291 from time to time

4/27 – OFF

4/28

PT work (external rotation isometric, wall slides, abduction isometrics)

done

+

A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec

A2 – Dbl DB bench press x 6, rest 2 min x 4 sets (build in load a bit from last week)

30×1, 40×3 – a little better today than last week. Probably could’ve gone up to 45’s but was feeling some good quality and lower level of pain than last week so didn’t want to push the envelope too much

+

Every 3 min x 6 alternating sets (4 of each) – i know you are a little far removed from your engineering days but i know 6 alternating sets is not 4 of each

Odd sets – 20 cal row + 50ft heavy yoke carry —-(1:27-1:26-1:24-1:26)

Even sets – 20 cal row + 50ft dbl DB walking lunge @ 60-70/hand ——(1:56-1:53-1:51-2:04)

275 for yoke. Probably Wasn’t as heavy as you wanted but it gave me the chance to attack the 70lb dbs, if I hadn’t had that 90 sec rest not sure I could’ve done the 70s. Did 8 sets – 4 of each

+

B – Tempo GHD situps x 10, rest 2 min x 5

I like the tempo work, started getting hard in the 4th set and took a little longer rest bt 4 & 5

(can keep hands at sides)

4/29

Class overlap

Had a group of dudes who wanted to get after it on friday so switched the days and did a class overlap session on friday.

For time w/a partner

100 cal row

50 power snatch @ 135

100 ttb

50 power clean @ 165

100 burpee over bar

+

35 min zone 2 bike erg

4/30 – OFF

4/21

PT work (external rotation isometric, wall slides, abduction isometrics)

complete

+

A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec

A2 – Light dbl DB bench press x 8, rest 2 min x 4 sets

15-20-25-30 – a little bit sticky pressing through bottom range and  shoulder extension, low level pain around 2 or 3 but stayed the same or slightly better deeper into the set of reps and stayed the same as i went up on the weight

B – 2 position halting Trap bar deadlift x 6, rest 2 min x 3 sets (2 sec pause 3 in off ground, and again at knee height. controlled lower to ground and reset, no TNG)

260

C – 2 position halting Trap bar deadlift x 4, rest 2 min x 3 sets

290

+

For time

100 wallballs, 20lbs to 11ft

Around 4:35-4:45 – i checked the clock but forgot to take notes of it. the good news is, shoulder was not effected with pain, just felt fatigued having to shoot to the higher target

+

7 sets of 30 russian swings, rest as needed

My pinkies are not happy

4/22

Class overlap

Partner amrap

25min amrap

50 synchro db snatch

50 synchro sa push press

50 synchro TTB

50 synchro single db box step over

50 (split anyhow) echo cals

1 + 118

+

30 min zone 2 bike erg

4/23 – OFF

4/24

A – Double barrel front squats 6 sets of 6, all sets heavier than week 1 (3/27), rest 2 min

175-185-190-195-200-205 ——— (3/27 numbers 155-175-185-190-192-194)

B1 – Empty bar front rack paused squat just above parallel x 20 sec, rest 20 sec

B2 – Empty bar jumping back squats x 15-18, rest 3 min x 3 sets (partial ROM, narrower stance with toes forward)

18 reps and that kind of sucked 

C – 1-1/4 BB hip thrusts x 6, rest 2 min x 4 sets

185-205-225-245

D – Knee tucks from plank position with feet on slider/row seat x 12-15, rest 90 sec x 4 sets

12 – i found my self shifting forward in more of a planche lean and that was a little shaky on the shoulder but when i kept the shoulders on top of my hands it was much more manageable.

+

Glute burnout

Banded hip abductions from seated – 25 reps leaning back + 25 reps sitting upright + 25 reps leaning forward, rest as needed x 2

Done

4/19

Ring pushups @ 21X1 tempo x 5-6, rest 30 sec

Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec

Belly to wall HS hold x 15 sec (neutral head, look directly at wall, breathe comfortably), rest 30 sec

Hollow body hang from pullup bar x 15 sec (point toes, squeeze midline/lats actively as if you were pressing yourself ‘back’), rest 1 min x 5 sets

The ring push ups felt good to do but there was a little discomfort but a good discomfort. I would say a 1 on a pain scale so this is good to be able to develop some of that pressing and that position, I only felt it when the elbow was about even with the body in the concentric pressing phase. Same on the hollow hang, slight discomfort but perfect range in the realm of continue working on it. 

+

For time

10-8-6-4-2 Deadlifts @ 225lbs

40 DU’s after each round

3:35 – it was nice to do a quick “CrossFit” burner, but I did not feel great on the double under, 40 was the perfect number to know to start as soon as the rope was in your hands, but if it had been 50 or more i wouldn’t have had the same confidence to keep pushing hard

+

Echo bike 90 sec @ 20 min ‘effort’

30 sec slow spin x 6 sets (12 min)

Completely meant to track down the total distance and number of cals as a reference point. But was between 263 and 277