Ben Plotnicki

3/13

TTT gait prep

done

+

Dynamic running prep

done

+

Run 800m @ 5k pace

Walk 200m

x3 consecutive sets

20:10 done on assault runner. I do not like the assault runner for longer distances.

+

Walk 20 min @easy pace

done

3/14

A1 – Wall sit at parallel x 40 sec, rest 30 sec

A2 – Paused jumping squats x 4 singles, rest 3-5 sec bt reps, rest 2-3 min bt sets x 4 sets

Done – don’t feel like my bunnies are great jumpers anymore

B – Dbl DB farmer carry walking lunges x 50ft @ 50-60lbs/hand, rest 60 sec x 4 sets

50’s

C – Frog pumps x 25 + Hip Thrusts from supine x 25, rest 90 sec x 3 sets

Done and dang good burn

+

6 total rounds for max reps:

45 Sec Max Burpee

rest 15 seconds

45 Sec heavy cable DU’s

rest 45 seconds bw rounds

Burpee – 13-13-17-14-15 – dubz – my heaviest rope hurt my shoulder buy my RPM “heavy” rope was ok – 37-65-63-59-54

AGQF simulation

3/10

“QF Simulation Weekend

Event 1:

In 12 minutes, complete:

50 Cal Row

300′ Farmers Carry @ 70lbs (25′ lengths)

40 Cal Row

200′ Farmers Carry @ 70lbs (25′ lengths)

Max-rep Rope Climbs in the time remaining

12 – the rope climb felt a little painful when i reached straight up so it forced me to try and pull and lay back more so i wasn’t getting as much shoulder flexion

Event 2:

For time:

50 OHS @ 95lbs (replace with front squats if needed)

40 GHD

30 ski cals

40 back rack Walking Lunges

30 GHD

20 ski cals

30 STOH (replace with 100ft HSW OR 30 ring pushups)

20 GHD

10 ski cals

*20 min cap

18:42 – could have been a little more aggressive with OHS, didn’t get a great warm up to tolerate the stress of that, only took about 90 minutes between tests. Somewhat happy with this overall, ghd i was more pleased with than i normally am

3/11

Clean and Jerk Ladder:

9min Clock:

10 Clean and Jerks @ 135

rest 1min

10 Clean and Jerks @ 185

rest 1min

10 Clean and Jerks @ 225

rest 1min

Max Rep Clean and Jerks in Remaining time @ 245lbs

32 reps – 2 @ 245 – kind of mad at myself here that for a brief moment in the first part of the workout i paced it as if it was a 10 min workout and not 9, and then it hit me in the 225 that it was 9, so i had to push a little faster than i wanted there, i was hitting 1 rep every 12 seconds or so for the first 5-6 reps @ 225 and that slowed me down for the back half, but finished that set of 225 around 7:30 so i only had 30 seconds for the 245 bar.

*remove jerks here

Event 4:

11 min AMRAP:

30 Double KB thrusters @ 24kg/hand (replace with just front rack squats if needed)

…Into AMRAP Remaining Time

14 Double KB DL @ 24kg/hand

11 pistols holding single KB in goblet (changed from chest to bar)

8 Box Jump overs @24in

5+4 I couldn’t even press out a 26lb kb on my left side from a standard kb front rack so no way the 24kg was happening, but a 50lb db was fine. And i really really didn’t want to do kb goblet pistols so i powered throught c2b, and what actually was slightly more painful was the arm swing needed for the box jump, so just had to keep that left arm in tight so that didn’t cause any problems. Not a large break between these 2 sessions. Didn’t have great mental toughness in this workout to push when it was hard.

A. Squat Clean and Jerk; 4 sets of 2 reps @ 65-75% (fast, explosive reps)

185

B. Deadlift; 6,4,2; rest 3min build to a moderate effort double for the day (hand release all reps)

315-245-365-+405 was just really curious if i could pull 405 here efficiently and thought if my pain in my shoulder was too much to move forward i wanted some kind of small victory to take away

C. Snatch Pulls: 3,3,3; rest 1:30 – 75-85%/speed focus

195

+

EMOM x 8-12

Min 1 – 8-14 Chest to bar

Min 2 – 8-14 kHSPU

Min 3 – 6/arm 1-arm KB hang snatch @ 24/16kg

Min 4 – 8-14 Box jump overs @ 24/20in (step off far side)

C2b felt so so, slight discomfort but small. Everything else was fine, i was pretty sure snatch would hurt but it actually did not. As long as i got a big drive from my hips but i also tried to stay highly technical with my left arm.

+

EMOM x 8-12

Min 1 – 5 bar MU

Min 2 – 3-6 wall walks

Min 3 – 50ft 1-arm KB OH walking lunge (switch arms at 25ft)

Min 4 – 75 single unders/50 DU’s (alternate each set)

Bmi felt a little sketchy in the turnover to pressout – 4 wall walks – it was the lowering that felt a tad bit of discomfort, to the wall was fine but when i tried coming down in 3 it hurt but 4 i had so much more control and never aggressive loading on the fulcrum (is that the right use here?) lunge and rope work felt fine

+

Doing all of this as a second session

A. Supine 90/90 breathing – 60 sec

*https://www.youtube.com/watch?v=yMuuKlmdCmw

B. Supine 90/90 breathing with hip lift, balloon and arm overhead – 4 sets of 4 breaths

* https://www.youtube.com/watch?v=yMuuKlmdCmw

C. Rockback breathing with active elbow reach and roller under ribs (if tolerated) – 4 sets of 4 breaths

*https://www.youtube.com/watch?v=NncpWH0lvWI

D. quadruped thoracic rotations – 2 sets of 8 to 10

*https://www.youtube.com/watch?v=7s-JA47jiE4&t=25s

E. Banded Overhead Lat stretch – 2-3 sets of 30 secs or until a change is made

*https://www.youtube.com/watch?v=1TTKsMNuzXo

F. Wall slides straight forward and scapular plane (make a Y): 1-2 sets of 10 each*https://www.youtube.com/watch?v=quvn0pXfdvQ

6 min AMRAP:

2,4,6,8,10,etc…

Strict L-Pull-Ups

24ft HS Walk (12ft down & back)

2 reps into the 10 – i was trying to have a beautiful L that would make a gymnast proud, and that got taxing. Also was very careful on hs walk. I felt it more in my joints than i did in my shoulder

+

3 sets – Shoulder Health:

Seated Elbow on Knee Banded External Rotations @ 2020: 10-12 reps/side

Standing Elbows @ 90 Deg Banded External Rotations @ 2020: 10-12 reps/side

Prone Shoulder Swimmers: 6 reps, very slow & controlled w/very light plates in hand

Rest as needed for quality

Like a mentioned the other day, sagittal plane work is fine, it’s getting out of that and some life stuff that hurts. Elbow on knee was ok and was fine after i got warmed up, standing external started out at about a 6 out of 10, but i got closer with less band tension and that helped with some blood flow that it was down to a 2 on the last 2 sets

+

2-3 Sets @ smooth, sustainable effort:

2:00 Row building from 65-85% effort across the interval

Rest 1 Min, then….

:30 bar facing burpees – 12-13-13

:30 Double Unders – 45-42-45

:30 toes to bar – 16-17-18

:30 Bike for cals – 12-8-9

Rest to recovery

The first set of bike i used the bikes 30sec and that hurt deep in my heart and soul and a little nasty lung burn, so from that point on i decided i would go on the interval clock 30sec (i’m ok missing 3-4 seconds in transition of getting the machine started lol) – TTB first set i didn’t have any chalk otherwise i couldn’ve got more, second set i was losing grip but felt strong on the 3rd

+

10-15 Minute easy cyclical cooldown

done

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

+

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. 

+

5 rope climbs

new set every 4 min x 3

7 reps to 12ft

+

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

+

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

+

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.

+

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. 

+

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. 

+

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. 

+

*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

+

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