Ben Plotnicki

3/6

I was really afraid that my shoulder was going to have to force me into a decision for to call it a season or not. But today, it still hurt a little, but after doing a very therapy based shoulder prep/warm up the barbell overhead felt fine. A light of banded time under tension pressing focus really helped it feel pretty good. I’m still no where near 100%, but, I went from grim to positive today.

A. Hang Power Snatch + OHS.Power Snatch + OHS; 1 complex on the 2min for 6 sets (light load – technique focused)

135 – and all positions felt good

B. Clean Pull; 3×3; rest 2min

255

C. Rear Foot Elevated Split Squat 8 reps/leg x 3 sets; rest 1min bw legs

Weights are per hand with db’s – 50-60-65

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30min Clock:

2min Row @ easy effort

100′ Duck Walk

20 Sec Ring Support Hold

2min Bike @ easy effort

100′ Horse Walk

20 Sec Bent Arm Pull-up Hold

2min Ski @ easy effort

100′ Ostrich Walk

20 Sec Hollow Hold

20 Sec Side Plank R

20 Sec Side Plank L

I normally like ostrich walk, but make someone do 100ft of them, they go pretty high up on the list of shit to not like. The bent pull-up hold’s were really tough for 20sec but the isometric contraction felt really good.

3/3

23.2

19 hspu – 156 – (going to analyze video tomorrow) I’m not bummed about the score, but i’m a little bummed about the mistakes i made to end up with that score. I got no repped on my second round of wall walks, i was trying to push the pace but that no rep (like most ww no reps) can cost you valuable time. But that was not major. I failed about 4-6 reps of hspu towards the end. One of them i fought for an extra rep and shouldn’t have pushed it. Another i tried to go down so quick on the eccentric and see if i could get a stretch shortening, but hey, that doesn’t really happen very well on a mat. That led to rushing a bit on a few short sets. I had plenty of time, i knew it would be a grind for me, but i definitely could have managed my reps and time better.

3/4

A – Back squat cluster – 3.2.1, rest 30 sec bt clusters, 3 min bt sets x 4 working sets

275-290-305-315 – on the 315, i rested closer to 45sec as the 3’s and 2’s were close to max effort. 

B – Hand release deadlifts x 3 reps, rest 3 min x 3 sets

315-335-355

C – Paused bench presses x 4 reps, rest 3 min x 3 sets

This hurt too bad, i tried 145 and it was too painful. So i went to more of therapeutic type of protocol. I did more of a close grip @ 2 4240 tempo x 4 reps @ 115. 

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5 rope climbs

new set every 4 min x 3

7 reps to 12ft

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6 ring MU

new set every 3 min x 4

These didn’t hurt, i was a little intimidated and nervous at first but was ok in the moment

Squat clean x 1.1.1 + 1 split jerk after third rep, rest 2:30 x 5 sets @ 80%

225 – barbell felt good today, so perfect loading to feel fast out of the whole and quick and aggressive dip and drive

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For time @ 90%

400ft dbl DB farmer carry

15 dbl DB thrusters @ 50lbs/hand

30 cal row

(rest 10 min)

For time @ 90%

30 cal row

15 dbl DB thrusters @ 50/hand

400ft dbl DB farmer carry

3:51 & 4:00 – i was surprised how much i felt my lats when trying to row, for the walk the first time i only set the db down before finishing the last 50 in order to feel like i could have a good sprint finish, but on the rower i just felt like i couldn’t finish with any power on the follow through.

On another note, my left shoulder is really irritated and can get a touch painful in certain positions. It feels like bicep tendon, but we have been through this before so i know all the protocol to go through. This is when we can be thankful that CrossFit is so much sagittal plane, it’s only more life scenarios that it feels exposed, but feel i can minimize that in the gym. The only movement at this moment i think might create some pain is a db power clean. Will keep you updated, but at this moment I’m not super worried, just super attentive and aware.

A. Bench Press: Build to 88-92%; then do 5 reps x 3 sets @ 75-85% 1RM; rest as needed

*Drop by 5% on 1RM if feeling tired/beat up.

215 and then 165

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2 sets:

B1. Strict Weighted CTB Pull-Ups: 3-4 reps @ 88-90% of 3RM from 2 sessions ago.

44

B2. OHS: 2-3 reps @ 84-88% 1RM

195

Rest 1 min b/t each

CrossFit:

2-3 sets:

3 Rounds of:

10 Cal Bike

6 HSPUs

rest 90 seconds

3 Rounds of:

10 Cal Row

2 Wall Walks

rest 3min bw sets

7:05 & 7:08 – didint rest exactly 90sec, probably a bit more for easier math. Body is a little achy today in the shoulder and knee, but nothing I cannot grind through. This was also a little bit higher heart rate than i was expecting so didn’t let that slow me down on the machines as instincts would lead to.

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15min Easy Row Cooldown (nasal breathing only) 

It’s such a beautiful day outside that i took a walk unplugged and utilized some nasal breathing

2/24

23.2

145 – 237 – somewhat pleased with the burpee/shuttle – but i do wish i would’ve mentally dug in a little more on those last few sets of shuttles. Missed 247, video doesn’t have a good angle of the thruster so can’t see why i missed it, if it was technical, strength or not enough grind. 

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Thorough cooldown

2/25

A. Squat clean from blocks – 1 rep every 45 sec x 8, build as you go to end tough

185-205-225-230-235-240-245-250 – these were executed off of plyo boxes so the set up was mid-thigh

B. Strict Press @ 2020 Tempo x 6 reps, rest 2 min x 4 sets

115 – my shoulder has been a little achy since last week, but this tempo was so therapeutic that it felt so much better then when I started the day. 

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For time:

Row 30 cals

DL x 30 reps @ 135lbs

Wall walk x 10

Row 30 cals

DL x 20 reps @ 225lbs

Kipping HSPU x 25

Row 30 cals

DL x 10 reps @ 315lbs

Strict HSPUs x 10

13:58 – very happy with this actually. The deadlift at 135, i told myself do “smaller sets” quick drop and pick it back up, i really wish i had see what time i started the wall walk because i am super happy how that has progressed. I did 6 tng reps, changed my weights, then did 4 tng, and then was very pleased at how light the 225 felt, i did rest a little longer than i needed but stayed standing over the bar. 13/12 on hspu and changed weights. The row’s of course after the first set were find a way to be a little uncomfortable to keep a sustainable pace but not to sustainable. The 315 was heavy, i did all singles and but i did 4 right away with a fast transition to them, then rested (too long) and 6 fast singles and finished with 10 UB strict hspu, was actually happy with that. 

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*All at easy effort, NASAL breathing only:

5min Row

5min Bike

5min Ski

Was pretty hard to nasal breath only as my congestion is intense

2/26 – OFF

2/27

A. Power Snatch + Hang Squat Snatch: 1 complex every 60 sec x 4 sets – 65-75% speed focus

155

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4 Rounds for Time:

50 feet Double KB front rack walking lunge @ 24kg/hand

20 GHD

20 Pistols (alternating)

70 Double unders

20:02 – it was the 3rd round that sent me into a spiral slowing down, i was 4 minutes a round and then, did the 1st 2 sets of lunges UB and that was probably a mistake as it caught up to me in round 3. Pistols were slow and methodical, double under either tripped once or broke intentionally each round. Did so more do to my shoulder irritation in round 1, never got it warmed up enough. Was happy with the GHDSU, i moved deliberate, but never took a break, slowed down at times in chunks to speed up in others…..on the very last lunge step i felt a tweak around/near/at hip flexor. Kind of a shooting nerve pain, it has happened before and went away after a few days so i’m not too worried but it is still present. It happened because i was trying to extend that lunge step to make sure of clearing the marker. I can feel it in my gait, but no bilateral movement is effected.

2/18

2 alternating sets of:

A1. 8 Dual Dumbbell Shoulder Presses

*8/side

Rest 30 seconds

45

A2. 2-3 Weighted Pull-Ups

*heavier than last session

Rest 90 seconds

60

B.Every minute for 6 minutes (3 rounds):

Minute 1 – 5-8 Standing Single Leg Natural Knee Extensions

Minute 2 – 6-10 single leg FHL Calf Raises

*reps are per side

Did as warm up due to early time and tight time schedule today

C.For time:

3-2-1:

Rope Climb to 15′

60-40-20ft

HSW

Hs walk was poop today, on a tight time scheudle so didn’t have the proper time available to due my due diligence of the warm up i need for hs walking – 6:20 – did legless rope climb from seated for rc to 12ft

D.2 Sets, each for Time

75 Double Unders

15 Deadlifts @ 225/155

15 CTB Pull-ups

— rest 3-5 min on Row/Bike/Ski —

2:14 & 1:57 – dropped the deadlift in the first set and really shouldn’t have done that, just powered through the 2nd round c2b felt decent

2/20

A.Back Squat

Set 1 – 1 rep @ 95%

Set 2 – Max reps @ 84%

Set 3 – Max reps @ 84%

Rest as needed

*Build to 95%, then 2 sets of AMRAP (-1) @84%

Built to 355 – have no idea what numbers are right now but pretty pleased about hitting this and it was a little grindy but not too bad, there was no fear that i would have to grind out and fight for it, get constant movement. 4 & 4 on max rep @ 84 loading @ 315

B.Shoulder Press

Set 1 – 1 rep @ 95%

Set 2 – 4-5 reps @ 80-84%

Set 3 – 4-5 reps @ 80-84%

Rest as needed

*Build to 95%, then 2 sets of 4-5 reps @80-84%

155 & 4 @ 125

C.Deadlift

Set 1 – 1 rep @ 95%

Set 2 – 8-10 reps @ 45-60%

Set 3 – 8-10 reps @ 45-60%

Set 4 – 8-10 reps @ 45-60%

Rest as needed

*2-3″ deficit

*Build to 95%, then 3 sets of 8-10 reps @45-60% 1 RM

*focus on glute engagement, bracing in bottom position

*Drop 5-10% on all 1RM’s if needed today if feeling tired/beat to ensure you’re getting quality training in.

405 and 10 reps x 3 sets @ 205 – should’ve gone 225 but wasn’t sure how the deficit would feel

D.As Many Rounds and Reps as possible in 3 minutes:

4 Devil’s Presses @ 50/35 lbs

Dumbbell Front Rack Walking Lunge Steps 25 feet @ 50/35 lbs

4+3 – the turnaround was the tricky part in transitions, knowing it was only 3 minutes it was definitely easy to tell myself to get uncomfortable, i would do 3 DP immediately after finishing lunge and then leave the db down turnaround and do last rep to go right into lunge. 

*Masters 55+ = 35/20LB DBs

–rest 3 minutes–

E.As Many Rounds and Reps as possible in 3 minutes:

6 Dual Dumbbell Front Squats @ 50/35 lbs

3 Shuttle Runs

*Masters 55+ = 35/20LB DBs

**Shuttle Run = 25ft down and back

–rest 3 minutes–

5 + 1 shuttle run

F.As Many Rounds and Reps as possible in 3 minutes:

3 Wall walks

8 Box Jumps 24/20 inches

3 even I ate it bad on the box on my last rep of the first round. So when i completed that rep and went to the WW i laid on the ground for a little bit as the pain was kicking in right away. The next round of box jumps wasn’t easy, i wasn’t gun shy but my shins were still hurting, and i got both of them. The 3rd round was better but the pain was starting to numb and i lost so much time while on the ground. 

2/20

2-3 sets:

3 alternating sets of:

A1.8-10 Dumbbell Flat Bench Presses (2020 tempo)

Rest 30 seconds

A2.8-10 Ring Dips (2020 tempo)

Rest 90 seconds

8 @ 50 and 8 on ring dip, i had to break up the ring dips in 2 sets on the 2nd round and 3 on the 3rd, the tempo got me. 

B.Every minute for 6 minutes (2 rounds):

Minute 1 – 6-8 Neutral Grip Landmine Rows (2020 tempo)

Minute 2 – Max Dumbbell Bicep Curls for 40 seconds

Minute 3 – Rest

*landmine rows should be HEAVY

*bicep curls: alternating sides, controlled tempo/squeeze – moderate load

20 reps @ 20 pounds per hand on curls and 90 pounds added to the bar on landmine rows

C.3 Sets, each for Time:

15/12 Cal Row

15 Bar Facing Burpees

3-2-1 rope climbs (set 1 = 3 RC, set 2 = 2 RC, Set 3 = 1 RC)

— rest 1:1 —

Scoring

Time (lower is better)

No hanging rope access today, so i hung a rope from the pull up rig and did rope pull ups and then into foot clamp drills after finishing burpee. With that being said, i decided re really push the row and burpee since I wouldn’t get full practice of rope climb. 1:20 – 1:17 & 1:13

D.3 Sets, each for Time:

15/12 cal Echo Bike

60 Double Unders

24-20-16 GHD situps (set 1 = 24 reps, set 2 = 20 reps RC, Set 3 = 16 reps)

60 Double Unders

— rest 1:1 —

Scoring

Time (lower is better)

**Masters 55+ = Abmat Sit-ups in place of GHDSUs

3:17 – 3:13 – 3:02 – never broke on the GHDSU so kind of excited about that, but i did slow down to adjust my butt on the seat, so i did kind of stop for that but that was a quick seat readjustment and right back into it

E.Extra Credit KB work:

Every minute for 8 minutes (2 rounds):

Minute 1 – 6-12 One-Arm Kettlebell Snatches

Minute 2 – 6-12 Dual Kettlebell Overhead Walking Lunge Steps

Minute 3 – 6-12 Single Arm Kettlebell Clean and Jerks

Minute 4 – 6-12 Single Arm Kettlebell Overhead Squats

*6 reps/side

Did for quality and didn’t go on a clock, do 3 movements and omitted the dual overhead lunge

2/14

Row Cals, for Total Time:

10-20-30-40-50-40-30-20-10:

Rest exactly 1:1 between sets

**So, if the set of 10 cals takes 25 seconds, you will rest exactly 25 seconds before starting the set of 20 calories

20:37 total time (10:18 total row time – avg cal/hr pace 1432 – i decided i wanted to get a little uncomfortable here and was very happy with my effort, the only real fall off on pace was in the set of 50 and the set of 30 on the back end felt like the hardest because it was just long enough that it had to be high end sustainable power but still short enough that I needed to at least sprint a little bit

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A1 – Dbl DB bench press x 8-10 @ 60-70lbs per hand, rest 30 sec

70 x 10 – my bicep tendon didn’t love the build up and wam up to getting set up but was fine under the load of 70

A2 – Parallette pushups x 10-12, rest 2:30 x 3 sets

12-12-10

B1 – Strict chest to bar pullups x 3-6, rest 30 sec

3

B2 – Stirct chin over bar pullups x 3-6, rest 30 sec

4

B3 – Strict band assisted chest to bar pullups x 8-10 reps for speed, rest 2:30 x 3 sets

10

C – KB TGU x 20 alternating reps for quality @ 24kg

This was just a long slow grind

2/15

EMOM 12 min

1- 7 power snatches 75lbs + 3 BMU

2- 10 bar facing burpees

3- 7 thrusters 75lbs + 25 foot hs walk

4- rest

*45 Sec cap per minute

ps/bmu was done around 26-28sec – burpee done around 21-22, and thruster/hs walk was around 28-29

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EMOM x 12 min

1 – Row 15 cals

2 – 15 russian swings

3 – Ski erg 12 cals

4 – 15 ab mat situps

This was sneakier than i expected

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Echo bike 30 sec on @ 85-90%, 30 sec rest x 6

Tried to keep wattage in the upper 400’s/lower 500’s

2/11

tttTD

For Time

30 Box Jumps (24in)

15 Snatch (75lb)

30 Box Jumps (24in)

15 Snatch (95lb)

30 Box Jumps (24in)

10 Snatch (135lb)

30 Single-Leg Squats

10 Snatch (185lb)

30 Single-Leg Squats

5 Snatch (225lb)

30 Single-Leg Squats

5 Snatch (245lb)

Time cap: 20 minutes

200 reps – i’m actually pretty pleased with my effort here, I pretty much knew where i was going to finish but wanted to push the pace up until then for the most part. I tried to remember splits but i lost my memory recall as soon as i finished. 75 pound load unbroken, 95 pounds load done in 9 &6 with an 8 sec break between. 135 load was the first 5 reps drop and hands on, about an 8-9 sec break and then tried to hit one rep every 5 sec. 185 load was trying to hit one rep every 12 sec and that went to 15 sec but the last 3 reps i slowed down because i wanted to be smooth through the pistols and have an honest shot at hitting 225, but at that point just didn’t have the leg drive i needed. Pistols felt much smoother today.  

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Outdoor walk 2-3k, mix in some backwards walking to help flush legs from the TD

Took the dog on a second post workout walk

2/12 – OFF

2/13 (Compete overlap)

A. Squat Clean/Jerk: 3 singles @ 80-83%; 2 @ 87%; 1-2 @ 90-92%+; rest as needed

235 x 3 – 245 x 2 -255 x 2

B. Split Jerk w/ 1 sec pause in dip: 6-10 singles @ 70-80%; rest 60-90 sec b/t reps for quality

185

C. FS: 5,4,3,2,1; rest as needed – 80,84,88,92,94%

245-255-265-275-285

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2 Rounds for Time:

6 Ring Muscle Ups

36 Wall Balls

72 Double Unders

6:12 – was not clean on both sets of dubz, broke twice on the first one, and once on the 2nd

rest 7min

2 Rounds for Time:

14 CTB Pull-ups

18 DB Hang Power Clean and Jerk (9/arm) @ 50lbs

50′ SA DB OHWL # 50lbs (must switch arms at 25′ mark)

4:15

2/10 (skill session)

EMOM x 8

Odd sets – 1 legless rope climb

Even sets – 10 bottoms up alternating pistols

Pretty easy to roll right into after getting some good pulling and squatting warmed up…..did LLRC from an L-seated position to try and get as close to similar pulling pattern of 15ft

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EMOM x 8

Odd sets – 5 Ring MU

Even sets – 10 dbl DB box step overs @ 50lbs/hand

This was too hard for me today to go emom, so went EMOM x 12 – and rested on the 3rd minute.

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EMOM x 8

Odd sets – 5 wall walks for smooth speed

Even sets – 10 dbl KB hang snatches @ 24kg/hand

Same here, wall walk i was fine but kb snatch took a lot out of me, so went e90sec

+

Echo bike 20 cals wearing a 20lb vest, strapped tight to chest

new set every 2 min x 5 sets

*dont sprint this, keep it steady, vest is there to challenge breathing and blood flow and comfort in general

The first set was hard and extremely uncomfortable but after that i settled in, also after the first set my goal was to nasal breathing the whole time even during recovery periods and i think i was successful, maybe slipped up for a breath or two but think i completed that task. Timing each round was right at 1:16-1:18.

Overall my tooth or lack there of doesnt hurt too too bad, and i’m trying not to take to much pain killers for it just trying to heal as naturally as possible and will do some breath work today as well.

2/6

Hang squat clean – 1 rep every 30 sec @ 185 x 10, then 1 rep every 45 sec @ 205 x 10

Felt good today

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10 1-arm altenratign DB hang squat snatch @ 50lbs, rest 2 min x 4 sets

done

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Sumo deadlifts @ 31X1 tempo x 5, rest 2 min x 5

255-275-175-285-295 – tempo might have been 2.5 or 2.75 on the 295 loading but still felt pretty good control, was harder to keep my chest up though

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Banded hip thrusts x 24 + 20 sec iso hold at top of last rep, rest 2 min x 4

Those 4 extra reps made it feel so much harder

2/7

Row 5 min easy warmup, display on force curve

done

+

Row 90 sec progressive intensity, faster every 30 sec to end < 2kpace

rest 3 min x 2 sets

done

+

4 sets @ strong effort

Shuttle run x 8

Line facing burpees x 16

Row x 24/20 cals

rest 5 min bt sets and try to max intensity across

2:45-2:42-2:43-2:37 – 8 shuttle run is just enough to make it feel really hard and easier to slow down, but i didn’t let myself even though i really wanted to especially starting in set 3. Set 4 went faster because i made my turns on shuttle way more efficient. Burpee pace kept fast and id say I was consistently under 38/39 seconds here. Row – kept that in the upper 1200’s, on set 3 i stopped focusing on effort/pace and tried to focus on stroke rate relative to seconds and that picked up the speed a lot and same for 4th set.

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Row 2k @ <22 strokes/min, display on force curve

Row was to be <22 but you had no minimum set 

+

EMOM x 6-8

8-10 GHD situps

At gym were you need a wrench and elbow grease to adjust set up, so skipped for the day, also when i got in and attempted at it’s setting i was still a little bit sore/uncomfortable from back to back core work friday/saturday

2/8 (compete overlap)

A. Power Snatch + Squat Snatch: 1.1 x 6 sets; rest 30 sec b/t reps; rest 2 min b/t sets – Find a max in the cluster for the day

165-170-175-180-185-190

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B. For time:

30 FS – 65% 1RM, from the floor

*25 Double Unders at the top of each minute

*8 min cap

3:32 @ 195 – 15-5-7-3 – i would’ve got more reps in the 2nd round but i tripped on a double under taking away more seconds than i wanted to i just settled in for 5 and then i knew i couldn’t finish last 3 reps before bell so i just went ahead and rested. 

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0:00-6:00

For Time:

1k Row

Max Wall Walks in remaining time

TWO Scores: 1k Row + Wall Walk Total

– at 10min mark:

10-17min:

Start at 65% —->build to 85% 1RM Clean and Jerk (any style)

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5 sets of 6-8 strict HSPU, rest minimally to keep unbroken

Did 5 sets of 8 but also made up the ghd sit ups from yesterday and did 10 of those right before the hspu. There was still a little discomfort in that left side, felt more ab than oblique today so just went smooth and steady there.