Ben Plotnicki

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

4/17

A – Double barrel front squats 6,4,2,6,4,2. rest 3 min

175-190-210-185-205-225 – I definitely was conservative on the front end of the wave because I really wanted to hit 225. I know it’s part of the magic but the second wave felt super primed. 

B1 – 30 sec lightly loaded wall sit, rest 30 sec

B2 – 35 jumping air squats, rest 30 sec

B3 – 30 sec lightly loaded wall sit, rest 30 sec

B4 – 35 jumping air squats, rest 4 min x 2 sets

I knew this was going to be tough but when i finished reading it that it was only 2 sets i got really excited. I do also feel the ability to tolerate all the jumping air squats WAY more over the course of this progression.

+

5 sets, not for time

20 rounded back GHD hip extensions

20 sec right side plank (straight arm)

20 kneeling banded crunches

20 sec left side plank (straight arm)

Might be the best and most focused I have been on accessory. Definitely was inconsistent with the kneeling banded crunches

4/12

2 sets

3 min row @ 2:00/500m pace, directly into

Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation. goal here will be to try to breathe ‘into’ your upper back, filling the space between shoulder blades, and actually using the pressure to get some mobilization on T-spine

+

2 sets

3 min bike @ 300 watts, directly into

Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge.

+

2 sets

3 min ski @ 2:05/500m pace, directly into

Pronated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position, allow lats to relax and lengthen but keep rib cage down and butt tucked under.

Much easier today to hit the breathing protocol, 5 sec exhale still gives me that feeling of air hunger which i know it is supposed to do but i also felt i did a better job today of staying in rx numbers the whole time

+

Row 100m @ < 1:28

new set every 90 sec x 4

18.4-18.0-17.9-17.8

+

Ski 100m @ < 1:35

new set every 90 sec x 4

forgot to write down ski splits – but was around 19 seconds every time and finished sub 1:35 each interval

4/13 – OFF

4/14

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

+

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

A2 – Band press in bench position x 15-18, rest 2 min x 4 sets

(just bands in hands for this, can wrap behind back before you lay down or can anchor down low on rig. just want to try to get a little resistance there but still allow for shoulder to sit in neutral position)

felt really good today – even snuck in some empty bb bench press before and after the pin press

B – 2 position halting Trap bar deadlift x 5, 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 3, rest 2 min x 3 sets

290×2, 300

+

E7MOM x 3 sets

Row 70 cals (progressive intensity, second 35 faster than first 35), directly into

20 front squats @ 155lbs

5:01 – 5:00 – 5:31

+

D – 190 russian swings @ 24kg, break when/as needed

So damn many

4/15

Class overlap

+

30 min zone 2 bike erg

A fun little power clean/burpee machine partner workout. Shoulder was a little tired after but think that was just some burpee volume. No issues and no problems with movements though. Still trending in the right direction

4/10

A – Double barrel front squats 8 sets of 4, build from last week, rest 2-3 min

195x 3 205 x 4, 215 x 1 – 205 was very manageable but that last set at 215 was a grind and not sure i could’ve gotten one more rep

B1 – 25 sec lightly loaded wall sit, rest 15 sec

B2 – 25 jumping air squats, rest 15 sec

B3 – 25 sec lightly loaded wall sit, rest 15 sec

B4 – 25 jumping air squats, rest 3 min x 3 sets

Done – that second wall sit was super tough – wall sit weight 26

C – Rounded back GHD hip extensions x 18-21, rest 90 sec x 5 sets

done

D – Single leg quadruped banded kickbacks x 21-24/side, rest 45 sec x 3 sets

done

E – Banded reverse squats from supine x 21, rest 90 sec x 4

Pretty low on my list of things i like

4/5

2 sets

3 min row @ 2:00/500m pace, directly into

Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation. goal here will be to try to breathe ‘into’ your upper back, filling the space between shoulder blades, and actually using the pressure to get some mobilization on T-spine

+

2 sets

3 min bike @ 300 watts, directly into

Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge.

+

2 sets

3 min ski @ 2:05/500m pace, directly into

Pronated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position, allow lats to relax and lengthen but keep rib cage down and butt tucked under.

Overall today, felt much much better on breath control especially trusting and being able to control and not panic on exhale, however today, on inhale, i couldn’t make that a “long” slow controlled inhale, it was a strong need O2 inhale

+

3 times through, not for time

Side lying GHD sorenson hold x 25 sec/side, neutral head posture

Supine leg whips x 6/side

Glute airplanes x 5/side

4 counterbalanced shrimp squats/side (light DB’s outstretched in front of you to allow for better posture and more control of tempo)

Done + PT work

4/6 – OFF

4/7

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

here is PT work

5 x 45 sec external rotation isometric (red band step outs)

3 x 8-12 sidelying eccentric external rotation with 3lb

3 rounds:

1. Bottoms up KB 90/90 carry x 50 feet @ 35lb

2. KB arm bar with rotations x 30 sec @ 20lb

3. Pike position on bench shoulder taps x 12

4. Foam roller wall slides with light band x 8-12

+

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

done

A2 – Band press in bench position x 15-18, rest 2 min x 4 sets 

(just bands in hands for this, can wrap behind back before you lay down or can anchor down low on rig. just want to try to get a little resistance there but still allow for shoulder to sit in neutral position)

This actually felt really good, extension wasn’t too bad at all

B – 2 position halting Trap bar deadlift x 5, 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)

250

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

270 – 290×2

+

E7MOM x 3 sets

Row 60 cals (progressive intensity, second 30 faster than first 30), directly into

25 front squats @ 135lbs

1st – 3:06 – 4:24 – 2nd – 3:13 – 4:33 – 3rd idk row survived??? – 5:3:1 – i felt like a i flat out had nothing left on the 3rd set – i felt like the tank was empty

+

D – 190 russian swings @ 24kg, break when/as needed

Done 

4/8

Class overlap

Decided to take the day off today, my right hip was a little irritated during not after the row intervals yesterday. I feel i was and have been pulling too much with my feet from the recovery to the catch and as i got tired yesterday i felt like that was not comfortable, about a 2 out of 10 but was noticeable that it was on me and my technique and in Knoxville for the day so just wanted to go for a long long walk in the rain.

+

25 min zone 2 bike erg

And most importantly here is shoulder update. We are definitely trending in the right direction, the class overlap (except for this satruday) has been great to balance things out through the week. I love getting after it in the class or with michelle and once a week is perfect to keep me hungry but keep allowing some time for the body to heal up. I am now PAST 90 degrees of pain free shoulder flexion, and rolling over at night is not as painful. Lets keep doing what we are doing, it is fun and challenging and there is a good balance of strength, positional breath work and all the squatting!!!!!!