Ben Plotnicki

2/7

2 sets, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

Windmills still do not feel great on that side just feel weak pain is low but strength and mobility, it’s getting better

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

Used the squat rack supported sots press

+

2x through burgener snatch warmup, empty bar

All external rotation movements felt good, ohs and snatch balance felt sore and very weak. 

+

For time

15 dbl DB box step overs @ 50/hand

30 dbl DB front rack squats

60 row cals

30 dbl DB front rack squats

15 dbl DB box step overs @ 50/hand

8:14 – somewhat happy with this, I was overthinking the first half and how it play a role on the row….i wanted to get uncomfortable on the step overs but didn’t want that to take away too much from the row. Did 3 sets of the step overs but tried to keep my breaks short, about 5 sec….2 sets on squats, i thought about 3 but that the transition time would be too bad and take away way too much…row finished just over 3 minutes, stayed in the 1100’s for majority, probably should’ve gambled and got a huge chunk in the middle in the 1200’s but was afraid I would drop too much below 1100. 2 sets again on squats and right into 4 step overs right away, thought about breaking that one more time but self talk was why the fuck would you do that, even if you slow down a little it will be better than the break you will have so power through.

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction)

KB drag throughs from front plank x 10 alternating reps (5/direction)

1-arm KB farmer carry x 100ft/side (minimal lean/twist)

26 on halo, 44 on drag through and 65 on carry

⅔

Today was a very weird I had to break glass because of emergency day that did effect some of my ability to fully prep for the session and do the additional midline support work

2 sets, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

EMOM x 18 (little more volume/station than 2 weeks ago)

1-5: 2 power snatches @ 135-155

Min 6 – Rest

7-11: 3 power cleans @ 175-195

Min 12 – Rest

13-17: 4 hand release deadlifts @ 225-255lbs

After everything i did yesterday, the snatch didn’t feel great, but it is truly for a good reason. My upper back felt like it had been activated and worked like it hasn’t been in a long time from yesterdays session. So even though it didn’t feel great I am very happy why i didn’t feel great. All overhead work felt stiff here, thank goodness this was a power snatch and not a squat snatch and it might have been tough sledding. 135 for 3 and 155 for 2 which were fast off the ground and grindy overhead. 175 for 3 and 195 for 2, and straight to 255 on dead

+

Every 3 min x 3 sets (burpee/BB speed work)

4 rounds of (3 ground to overhead @ 95lbs + 3 bar facing burpees)

*target finish per set of < 1:12, or 18 sec/round. lets move FAST!

1:13—1:09—1:09 – the first set I went with clean and jerk, that overhead position just felt better today, but I truly got warmed up and was fine after that but also realized that the cycle rate just wasn’t going to be fast enough to hit the target time

+

4 sets, rest 4 min bt sets

20 unbroken wallballs @ 20lbs to 10ft, directly into

Row cals @ > 1250 cal/hr

**take 3-4 strokes to get it to speed. then, if the pace drops below 1250 for 3 strokes in a row, the set is terminated. Cap of 40 cals/round

36—32—40*—40* – one as you saw, I had to do my wall balls outside, luckily it was a warm front and it had stopped snowing. I felt my mechanics (mentally) breakdown around calorie 21-25, on the 2nd set I just wasn’t mentally tough enough and bailed. But on the 3rd one I said fuck this, stop being a bitch and deal with it and finish. On the last one, I also think the transitions from outside to inside on the rower probably benefited me a little bit from a transition/recovery perspective

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction)

KB drag throughs from front plank x 10 alternating reps (5/direction)

1-arm KB farmer carry x 100ft/side (minimal lean/twist)

#2/4

EMOM x 28 (4x through if quality stays high)

1+2 – 27 cal ski

3 – 15 toes to bar

4+5 – 27 cal echo

6 – 60 DU’s

7 – Rest

Ummmmm…..this was smooth until the echo, that was work today, everything else was work but didn’t feel as hard as that was….all toes to bar done UB and felt like there is getting to be more in the tank there

+

(rest as needed, shoulder/lat accessory while warm)

3 sets, rest as needed

6-8 back supported DB pullovers, light

15 sec wall facing HS hold

4-5 ring fall throughs from tall kneeling, shorten ROM as needed

100ft light dbl DB overhead carry

Done – 25 on pull over and 15 on overhead

2/5 – OFF

2/6

Lat series

+

Shoulder iso’s and archer presses

+

RC and scap activation

+

4 sets for quality (gymnastic strength work)

5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo

20 sec chest to bar isometric hold at top of inverted BB row

20 sec HS hold for stack

8/side landmine meadows row

Done – did 4 on dips, no assistance from feet and did 1 to complete target with foot asssit

+

AMRAP 12 min

12 1-arm alternating DB hang clean and jerks @ 50lbs

12 box jump overs @ 24in (step down)

30ft 1-arm DB OH walking lunge (15+15)

7+1 – i lost count but based off of my pacing and projected target this makes sense….I know i didn’t average a round every 90 seconds, i know i finished the forest round at that pace but i know i fell off a little. Overhead lunge felt much better today than at camp, but at only 15ft was very manageable. I did stop and set the db down to change hands and that was about the only “slow” transition”….went right into db c&j from lunge, and even though I slowed my bxjo pace down a little I still made sure that transition was as quick as possible to get that first rep in

1/31

Camp workout

4 rounds for time (14 min cap)

30 WB

30 line facing burpees

13:26 – I felt the major limitation was in my pushers just feeling fatigued at the rate of turnover of the line facing burpee. I had a gnarly knot in my back that I felt in the wall ball but it was no limitation just annoying. Felt I had a really good plan here, broke wall ball in 3 sets the first round and 4 the rest of the way, I do feel I kept breaks much shorter in the last round but pretty sure they were bleeding into too long for the middle rounds. 

*target consistency on burpees, staying low and smooth, constant momentum

*short breaks on wallballs, its ok to take multiple sets here to preserve shoulders and HR

+

Easy indoor bike/run, 15-20 min, conversational

Well, with 12 inches of snow coming, i chose to keep this on the very low end and went on a treadmill to keep it very light jog—i think it’s pronounced with a silent J

2/1 – OFF

2/2

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

done

+

1-2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

Done – 2 sets

+

1-2 sets not for time (post shoulder/OH position prep)

6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

6 slow reps mini band distracted dbl DB front raises

6 controlled reps of sliding glide kips from bar anchored in rig

12 light dbl DB shoulder balboas from seated

1 set but got a little creative with the banded front raise

+

4 sets for quality (gymnastic strength work)

3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo

I did 3 reps each round without a foot assist, true to tempo everywhere else and controlled and pressed out on my own…. FUCK YEAH!!!!!!

15 sec chest to bar isometric hold at top of inverted BB row

15 sec piked HS hold for stack

Felt good but no picture or video to see how stacked i was

6/side landmine meadows row

40

+

EMOM x 4

4 strict pullups

into

EMOM x 4

4-6 chest to bar pullups

6 each round – felt good, i think right now the biggest thing i will have to work through is my kip being so big, the more practice/reps/volume I’ll be able to tighten up that flow

+

EMOM x 4

20 sec wall facing HS HOLD (not pushups)

Good but I do think that 80 total seconds was the perfect dose today

+

EMOM x 6

2-4 piked parallette HSPU (adjust deficit underneath the parallettes to control the ROM and make it ‘easy’ for the day to hit a lockout of controlled shoulder flexion. I would say knees on small box for today, maybe progressing to tall box ONLY if you like how things are feeling

2 every round – also did not like the knees on bench, didn’t feel i was getting in the positions enough to dial in muscle memory.

+

For total time

27-21-15-9

Row cals

Hang Power cleans @ 95lbs

Front squats @ 95lbs

**90 sec rest after each ’round’

13:58 including rest…..big win here that I did not have to release my hook grip on the hpc, that is something that has been very limited as we have been going through the healing process….row pace, i think the round of 15 was the slowest pace, held 1300 on the 27, i think in 1200’s majority of 21 but you would’ve been mad as I didn’t pull all the way through 21, big mistake, and round of 9 was 1400+…..made a rule up at some point that if I wanted to put my hands on my knees I might as well reach down and grab the bar because i was that close, so a win there….UB on front squats on round of 15 and 9 of course.

1/28

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

Decided today I was going to try and get more reps per set than I had been doing

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

+

3 sets @ continuous effort:

6 min bike @ zone 2

4 min row @ zone 2

2 min ski @ zone 2

(36 min)

The hardest part about zone 2 today, was the 6 min of cold air from the bike blowing back on me in a cold gym. 

1/29

3 min row, easy effort, little faster in stroke rate every 60 sec

+

5 sets at steady effort

10 KB goblet squats

15 KB russian swings

20 unloaded walking lunges

500m bike erg

53 on the squats and the swing

+

For total time

Row 10-20-30-40-30-20-10 cals

*rest 30 sec bt each interval

*controlled intensity here, leave runway to get faster on the way back down

10:50 on running clock….7:38.9 row time – 28.8–1:02.2–1:29.8–1:53.2–1:26.6–51.9–25.5 – I might have shortened my runway too early on the 40 cal round, I started out holding 1300 for the majority of that set, but I felt my form break down more than anything. Also, this was weird and unique how it happened so fast, the 30 sec rest isn’t really rest when you start pushing the pace, it goes by pretty quick

1/30/2026

A – Long pause back squat x 8 reps, new rep every 2 min

*10 sec deadstop pause at depth WITH tension in hips/midline, then drive up fast

*start around 155-175lbs

155–175–185–195–205–215–225–235 – I feel the load didn’t get really hard until the 205 barbell, i definitely rushed the pause on the 225 so I vowed to make sure I held the 235 a little longer

B – Back squats – 5 reps every 90 sec x 5 sets

*start around 155-175lbs, keep good rhythm and speed

175–190–205 the rest of the way….the speed and rhythm at 205 was where I think you would want it to be so I wanted to keep that quality and turnover high

+

EMOM x 18 (3x through)

1 – 12 ski cals

2 – 12 toes to bar

3 – 12 box jump overs @ 24in (step down)

4 – 12 deadlifts @ 155-175lbs

5 – 6 strict pullups

6 – 48 DU’s

*rest 4 min*

EMOM x 12 (2x through)

1 – 12 ski cals

2 – 12 toes to bar

3 – 12 box jump overs @ 24in (step down)

4 – 12 deadlifts @ 155-175lbs

5 – 6 strict pullups

6 – 48 DU’s

175 on deadlift and TTB felt pretty good.

1/21

Lat series and shoulder flexion control

+

EMOM x 20 (4 times through)

1 – 5 shuttle runs

2 – HSPU play (experiment with kipping and strict and see how shoulders are feeling)

3 – 250m row

4 – 15 wallballs

5 – 45 sec easy bike

5 strict hspu on each round, each felt like a 1RM press but at least I got 20 shspu so that is progress and healing. Tried to keep row pace around 1:46-1:48

+

Additional hip/midline support

A1 – Posterior sling march from boxes/benches x 10 alternating steps, rest 45 sec

A2 – Lightly loaded copenhagen plank press ups x 5/side, rest 45 sec

A3 – Band resisted hip thrusts from back on bench x 15 reps, rest 90 sec x 3 sets

Had to get creative with hip thrusts, the functional fitness side of the gym doesn’t have a squat rack like video for set up so and logistically didn’t feel like separating A3, so just rolled with it. Nice to see some video from the Ohio gym

1/19

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

done

+

1-2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

done

+

1-2 sets not for time (post shoulder/OH position prep)

6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

6 slow reps mini band distracted dbl DB front raises

6 controlled reps of sliding glide kips from bar anchored in rig

12 light dbl DB shoulder balboas from seated

Done

+

4 sets for quality (gymnastic strength work)

3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo

15 sec chest to bar isometric hold at top of inverted BB row

15 sec piked HS hold for stack

6/side landmine meadows row

I did 4 reps of eccentrics and bottom support unassisted without a FOOT!!!!!! Fuck yeah, i didn’t try pressing out, just didn’t want to jump in the pure deep end of the pool

+

EMOM x 4

20 sec wall facing HSPU

1-1-1-2 – it was a little painful, but it was more painful from I’m not strong in that position because I haven’t done that in I have no idea how long. 

+

EMOM x 4

4 strict pullups

into

EMOM x 4

6 chest to bar pullups

Changed locations to get to my favorite pull up bar – CTB didn’t feel as good as last week but making progress

+

Every 3 min x 3 sets

45 DU’s

15 OHS

10 toes to bar

1:26–1:23–1:21 – starting speeding up OHS cadence but at times I would lose my balance throughout my foot and that would slow me down a little

+

Every 3 min x 4 sets

Row 20 cals in < 60 sec

Held 1300-1400 -48.4–51.1–50.7–50.2

1/20

2 sets, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

EMOM x 12

1-4: 2 power snatches @ 135-155

5-8: 3 power cleans @ 175-195

9-12: 4 hand release deadlifts @ 225-255lbs

Between late night football playoffs and college football national championship I was up late the last two nights and not as well rested or recovered as I wished….just didn’t feel as snappy, but that was it. Hit high ends on snatch and power clean, but just 235 on deadlift

+

For time

10 clean and jerks @ 135, rest 1 min

7 clean and jerks @ 185, rest 1 min

5 clean and jerks @ 205, rest 1 min

90 sec AMRAP clean and jerks @ 225

2 c&j @ 225, missed the jerk on a 3rd one…..hardest part was my right arm rack position, one finger kept coming out of potions in the front rack on my right hand so that effected me a little bit in receiving on the shoulders and being able to efficiently drive the barbell overhead. I am super freaking excited as the clean at 225 felt like I smoked them, just not comfortable going overhead yet. 

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction)

KB drag throughs from front plank x 10 alternating reps (5/direction)

1-arm KB farmer carry x 100ft/side (minimal lean/twist)

Was not doing anything other than 70 on the carry

1/16

Lat series

done

+

Shoulder iso’s and archer presses

done

+

RC and scap activation

done

+

4 sets for quality (gymnastic strength work)

5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo

20 sec chest to bar isometric hold at top of inverted BB row (bar in jcups, you standing inside rig, adjust angle as needed to challenge the time window

20 sec piked HS hold for stack (can do feet on box or wall, MAYBE start to add some lateral shifts to load hands more like a WW)

8/side landmine meadows row

40 on landmine row, – felt decent here and went back to rings for eccentric work

+

3 rounds for time

21 toes to bar

15 power snatches @ 95lbs

9 BBJO @ 24in

10:35 (also not done at favorite bar location) (also notes were made from siri so might be a little off  – Today, major limitation was with Toe to bar and confidence in Toe to bar. Plan was to break up early and often and quick rest breaks. Also goal was to have really fast transitions after Burpee box jump overs to get my first set in and then when I take a little longer break and then get into the small smaller set, shorter rest. Snatch was primarily all singles, did a set of four touching go in the second set. Some of my biggest winds here were trying to stay pretty consistent by staying close to the bar drifted away from the bar at certain points, but on the last set, stayed on top of the bar and try to get a little uncomfortable. Box jump overs were consistent, but my footwork felt off on some of them, especially towards the end. On the last set, I did the set of nine and 34-35 seconds, wish I could’ve made that faster but footwork was off and couldn’t find a rhythm to jump up or jump down. Overall, I was about in a timeframe I expected just wanted to stay smooth and consistent and new the Burpee‘s could not slow down and that would be the only way I would be extremely unsatisfied with this workout if I let the Burpee slow down, so my goal of singles on snatch and small sets on Tobar was to keep my Burpee pace at about four seconds per route or faster

1/17

EMOM x 9 (warmup)

1 – 15ft/side 1-arm KB OH carry + 3/side KB high windmills, light

2 – 6/side 1-arm alternating KB russian swings from split stance

3 – Ski erg 30 sec (faster with each round)

+

A – Long pause front squat – 1 rep every 2 min x 6

*moderate load, enough to challenge where your front rack is currently at BUT not cause pain

*this is a 8 sec full stop pause at depth each rep. then stand and rack

165–185–205 the rest of the way – lat was fine, front rack isn’t painful just limited, i’ve temporarily lost some range of motion on the right side

+

7 rounds for time

5 power cleans @ 135lbs

7 back squats @ 135lbs

9 bar facing burpees

11:07 – this is a beautifully designed workout to challenge transitions….I definley slowed down by need and by choice on the clean, back squat speed per rep is too slow, i just need to trust that I will be ok. Main goal was to keep burpee speed under 30sec. Without watching video, and quick glances at clock I think I was there, maybe a second off on one round maybe two but for the most part stayed consistent there. I did push the pace to sprint finish but did it too early, just wanted to see if I could hold that for the last 2 rounds, it was uncomfortable, clean was tough but able, back squat was just too slow in last round but sprinted last 9.

+

Accumulate 15 wall walks for smooth rhythm (putting this at the end in hopes things are warmed up REALLY well

1/14

EMOM x 36 (6 times through)

1 – 13 cal bike erg

2 – 15 russian swings @ 24kg

3 – 13 cal row

4 – 15 wallballs

5 – 13 cal ski

6 – Easy bike erg (recovery effort, reset monitor at the end of the minute to start back at top)

Had quite the balancing act this am….the gym that has the bike erg does not have 10ft ceilings so i had to pop outside and wall ball in the cold weather! No weather was going to hold me back today, but it wasn’t raining or snowing either so didn’t have to make that decision. The kb and the wall ball were really like resting stations, bike tried to be under 30sec every set, row was about 33-35 and ski was about 34-37

+

Accumulate, not for time

30-40 tempo GHD situps (2 sec down, 2 sec up)

50-60 strict pullups

70-80 pushups with hands on DB’s/parallettes

Did top end of all reps, but i definitely took not for time to heart

1/13

2 sets, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side – windmill is still tough and feels a little unstable and have to use my off hand to really trace my down leg to help with stability. But I can do it

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

EMOM x 15

1-5: 3 power snatches 125–130–135–140–145

6-10: 4 power cleans 155–165–175–180–185

11-15: 5 hand release deadlifts 195–205–225–235–245

*build inside of each 5 min movement window, AND from movement to movement

All barbell work felt really good today and never really went out of a 7/10 rpe…..i will say, and i felt it a little in the c&j and it was a limiter, but my right shoulder just felt tight, and all knotted up. It wasn’t in pain, just felt like it didn’t have a ton of movement freedom even with all the activation work. I’m sure it was from all of Mondays work. 

+

For time

15 clean and jerks @ 135

10 clean and jerks @ 175

5 clean and jerks @ 205

9:08 – the shoulder stiffness was definitely the limiter in the overhead work. The clean felt great, but lockout felt limited, and front rack for tng at the shoulders felt no limitations or pain there. Just didn’t trust myself with tng at the shoulder on the 205 barbell, but I took my time there and grinded throught it…i also will say i had no sense of urgency chagning weight from the 175 to the 205. 

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction) – 26

KB drag throughs from front plank x 10 alternating reps (5/direction) – 44

1-arm KB farmer carry x 100ft/side (minimal lean/twist) – 88 on the first set and that was a dumb idea and vowed to not do that again.

1/12

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

+

1-2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

+

1-2 sets not for time (post shoulder/OH position prep)

6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

6 slow reps mini band distracted dbl DB front raises

6 controlled reps of sliding glide kips from bar anchored in rig

12 light dbl DB shoulder balboas from seated

+

4 sets for quality (gymnastic strength work)

3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo

15 sec chest to bar isometric hold at top of inverted BB row (bar in jcups, you standing inside rig, adjust angle as needed to challenge the time window

15 sec piked HS hold for stack (can do feet on box or wall, MAYBE start to add some lateral shifts to load hands more like a WW)

6/side landmine meadows row

35 across w/focus on major control – did the bench foot assisted dip eccentrics @ 63A1 + Foot assisted bottom of ring support hold for 15 seconds. 

+

EMOM x 4

3 wall walks

These actually felt decent today, feeling a little more confident….still a little ways to go 

+

Also split today in two sessions, did first part up to here at gym where time of day and logistics worked out. And did second part so I could have access to the pull up bar I like. Also doubled up on some of the lat series and pushed others to the second half of my sessionn

EMOM x 8

5-6 chest to bar pullups included video to assess the progress and feedback

Not really pain, but more of a 1 of 10 on the scale of annoyance. Did not know it was going to feel so much improved so I started videoing after the first set. Day after update: A combination of stiffness, soreness and joint irritation. So doesn’t feel 100% but all in all I think it’s some progress

+

3 rounds for time

20 dbl DB box step overs

20 dbl DB front rack squats

20 row cals

15:11 – I did the step overs in round 1 in 2 sets, semi short rest and I think that was a mistake. I should’ve taken one more break and been short and quick. I think it was a mistake bc holding the db for the squat was not my favorite. I did those in 2 sets as well and just couldn’t feel like I could get into a comfortable rack position on any set. Doing 2 sets really limited my power output on the row, so I changed that up in the 3rd round. Round 1 had a decent row pace but round 2 was absolutely shitty, the 2 sets of squats really hurt that so I decided I was not going to do that again. The 3rd round of step overs, i tried to break a lot, and short rest and everytime I didn’t pick up the dumbbells i told myself that was resistance effecting me. I did the squats in 3 sets, i’m sure rest was way too long but I at least cranked the last row up in the 1300’s after the first 4-5 cals.