Ben Plotnicki

tttTD

17:11

Decent warm up, but nowhere near where I need to be for getting my heart rate elevated for an extended period of time

First round of c&j I did a triple and a double and I knew I would not be able to maintain the discipline of short rests, made the deciscion immedeately to go to singles and reset quickly each time. 

C2B 7/7/7, 8/7, 9 – after last c&j rep went into the pull up pretty quickly, not exactly sure rest periods in there but it wasn’t great, but I had a walk away and walk to the bar and go consistent pattern. 

I had zero mental fortitude on the rower. And transitions into the rower were poor.

Row splits

1:54.5

2:08.0

2:14.8

1:53.5

Of all the elements of this workout, transitions were poor, rowing was just not wanting to get uncomfortable and go there. Very happy with my c2b, we have done zero c2b since I hurt my shoulder and they felt really really good. However, my biceps and lats can tell this today. LOL. BB cycling is just a weakness, and it probably is a mental negative feedback loop as much as anything. Need to find a way to prioritize Saturday morning warm ups if I still end up doing these earlier on Saturdays.

Prone scap swimmers x 3 slow reps in hollow body

Teacup rotations with change plate x 3/direction/arm

Bottoms up KB hang snatch x 5/side

rest as needed x 2-3 sets

Teacup rotations felt pretty good today. Minimal discomfort

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Mcgill 3

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A1 – Prone I/T/Y’s from chest supported bench x 3/movement, rest 30 sec

Felt range of motion was restricited on I’s and Y’s felt weak on T’s

A2 – 1-arm rotational ring rows x 5/side (twist away from ring at bottom and pull chest to square at the top), rest 30 sec

done

A3 – Serratus anterior wall slides x 4 slow reps, get some good breathing patterns in here as you go through increased shoulder flexion, keep rib cage down

rest 90 sec x 4-5 sets

Was getting super sweaty and sticky so used sliders on the wall and this helped. Also, I feel that this opened up my I’s and Y’s each round

B1 – Stir the pots on swiss ball x 6-8/direction, rest 45 sec

B2 – BB rollouts through partial/progressive ROM from tall kneeling x 6-8 (get a solid brace while upright, control the angle of body to stay solid but challenge tension), rest 90 sec x 4-5 sets

6 reps across for 4 sets

C1 – Below knee hang squat snatch x 3 unbroken reps, rest 45 sec

135 across

C2 – Dbl barrel front squat x 2-3 reps, rest 120 sec x 4 sets

185 x 3, 205 x 1 all for 3 reps

D – 1-arm OH + 1-arm front rack KB carry x 50ft/side, rest 15 sec to switch, 2 min after both x 6 sets

Left arm felt stronger overhead however when left arm was in front rack I had to fight for over extending through lumbar Some was due to finiding a position that created no pain and some was to just weaker in the rack. With the right arm, first 2 sets felt weak and not as stable but got better as I went as I was really focusing on pushing through the scap

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AMRAP 90 sec

4 burpees + 50ft prowler push + AMRAP jumping air squats in remaining time

rest 90 sec x 4 sets

this kind of sucked

30-27-29-28

EMOM x 16

Min 1 – 3-4 strict HSPU + 6-8 kipping HSPU

4&8 1st 2 rounds, 3+6 last 2 rounds

Min 2 – 4 hang squat cleans @ 135lbs + 30 DUs

Good stuff here

Min 3 – 4-5 burpee ring MU

Still very gun shy about rings….opted for burpee bar muscle up and did 4/round

Min 4 – 4 power snatches @ 135lbs + 30 DU’s

My cycle time on power snatch was slow, heart rate was pretty high going into the double unders

Off all the pieces in this one, at the beginning warming up, the dubz gave my shoulders the biggest fits of discomfort. After getting really warmed up it was less of an issue. The hspu portion was just volume, shoulder felt fine but I felt an attrition of strength endurance going into the 3rd round

(rest 4 min)

EMOM x 12

Min 1 – 4-5 strict dips + 8-10 kipping dips

First off used parallel bars. The kipping created the biggest amount of pain. But on the last round I was able to have a slow but rhythmic kip and got 4+8 in. The first round I did the strict reps and kipped a couple of reps and it hurt. 2nd round I did 8 strict and called it there

Min 2 – 8-10 floating deadlifts @ 165lbs (plates dont touch floor during set, but try to keep mechanics/positions as close as possible to regular deads)

8 per round

Min 3 – 50ft HS walk (or time cap at 50 sec)

Sets 1&3 did about 48ft unbroken, #2 I did about 35-40 and finished. The limiter here was that I was overextending at the lumbar and I felt a high high discomfort in my hamstrings from this

Min 4 – 2.2.2 TNG power cleans @ 165lbs, no longer than 8 sec rest bt doubles

Wasn’t smooth but got it done

The level of tension that was involved in this portion made it skyrocket my heart rate

(rest 4 min)

EMOM x 8

Odd min – 40 sec row @ >1400 cal/hr

2nd & 3rd were a huge fight to keep the cal/hr above 1400

Even min – 40 sec BBJO @ 24in (get at least 8/set at a steady but high pace, and then try to sprint the last set)

8-8-10

+ 

Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)

Was more prepared mentally for the challenge that these create

Knees bent GHD hip extensions x 8-10, rest as needed x 3 sets

done

AB 3 min @ 125 watts

AB 3 min @ 175 watts

AB 3 min @ 225 watts

done

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Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)

do 8-10 reverse hypers between each movement

No access to reverse hyper at new location

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AB 18 cals @ 425-475 watts + AB 18 cals @ 300-350 watts

rest walk 2-3 min x 3 sets

2:05 – 2:08 – 2:07

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Row 18 cals @ 1600-1800 cal/hr + Row 18 cals @ 1200-1300 cal/hr

rest walk 2-3 min x 3 sets

1:29 – 1:29 – 1:31

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Run 200m @ high effort + Run 200m @ aerobic effort

rest walk 2-3 min x 5 sets

Don’t have times on runs…..first time running new route so trying to map out actual distance,

+

AB 10 min @ 200-250 watts, steady

done

+

Reverse table top plank hold with active glutes – accumulate 3 min (try to add some shoulder extension here, but if you find that you are sacrificing hip extension range because of shoulders than you can go back to glute bridge)

Was good here in the reverse table top, good glute contractions and did not feel there was sacrificing hip extension

A – Yoke Walk: 50ft unbroken; rest 2-3 min b/t sets; Add load & continue sets until you start to feel form break down dramatically or you are unable to carry the distance unbroken – maximum of 8 sets

+340 on yoke (I still think yoke is around 190-200)

loaded up 360 and went about 2 feet and decided that was not going to happen

B – Sandbag Over Yoke: 30 reps for time – Yoke set to sternum height, 150lbs

5:58

I had 8 in the first minute, and think I was just over 2 for the first half. I got a little sloppy and tried to rush a few towards the end and almost missed getting it over the bar.

+

EMOM x 15:

Min 1: 25-30ft Lateral Sled Drag – Left

Min 2: 25-30ft Lateral Sled Drag – Right

Min 3: Front plank walk 50ft with feet on sliders

Done

Of all the movements I’ve told you I don’t like, i think slider plank walks are #1 at the top of the list

+

For time

60 wallballs

100ft HS walk

100ft 1-arm DB OH walking lunge

60 empty bar thrusters

10:55

I wanted sub 10 but when I picked up the barbell and realized I couldn’t get it I let off the gas pedal a little. HS walk went way better than I thought it would. Did in 25ft increments, as soon as I got going I did those 25ft unbroken but had a few mess ups right in the first few feet. Wall balls weren’t  as smooth as normal or I wished. I did have a wall ball that was a little off inside so it would cause the rebound to be a little unpredictable. Didn’t effect much in the big picture of course, but mentally I kept thinking about it, and occasionally it messed with my rhythm.

BB/DB cycling work

For time: 

6 power snatch 115lbs

12 DB s.a. power snatch 50lbs

42

+ 

For time: 

12 devil’s press 50lbs/hand

8 PC&J 115lbs

2:07

Devils press took about 1 minute and change and really wanted to be able to do the bb work ub but wasn’t happening – breathing, pushing endurance and mental limiters

+ 

For time: 

12 deadlifts 225lbs

12 DB s.a. hang power clean and jerk 50lbs

41

As long as I didn’t try to touch n go the db on the left side there was no pain or issue with this movement

+ 

For time: 

12 dbl DB front squats @ 50/hand

12 power clean 135lbs

52

+ 

For time: 

15 OHS 115lbs

10 dbl DB hang squat clean 50/hand

1:07

“Open like standard” for DB’s being outside of knees was painful so did db’s in between legs and was fine

+ 

Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)

Did not expect this to be as yucky as it was

Knees bent GHD hip extensions x 8-10, rest as needed x 3 sets

I do love the deep burn that the bent knees gives

AB 3 min @ 125 watts

AB 3 min @ 175 watts

AB 3 min @ 225 watts

+

Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)

do 8-10 reverse hypers between each movement

All movements of external rotation still felt a little pain, but there is progress in range of motion

+

AB 15 cals @ 425-475 watts + AB 15 cals @ 300-350 watts

rest walk 2-3 min x 3 sets

1:48 – 1:40 – 1:45

Bike wasn’t able to reset so benefited in the 2nd and 3rd round by being able to get that first calorie much quicker

+

Row 15 cals @ 1600-1800 cal/hr + Row 15 cals @ 1200-1300 cal/hr

rest walk 2-3 min x 3 sets

1:13 – 1:12 – 1:12

+

Run 200m @ high effort + Run 200m @ aerobic effort

rest walk 2-3 min x 3 sets

1:38 – 1:29 – 1:26

+

AB 10 min @ 200-250 watts, steady

done

+

Glute bridge hold – accumulate 3 min, break as needed

done

A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec

3 reps across w/15lbs added

A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle as needed to remain as pain free as possible but get some loading in the pattern, rest 90 sec x 4

Did 6 reps @ tempo w/feet elevated on a bench + 4 negatives w/foot assist for concentric. I have video of the pattern if you want to see any let me know. I also have stability shakes that are most noticeable on the eccentric and bottom isometric positions

B1 – 1-arm DB arnold press from straight leg seated x 6-8/side

2×8 @ 35, 2x 6 @ 40

B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 4 sets

1×8@65, 3×8@70

C1 – 1-arm landmine press with elbow ‘wide’ (flared to at least 45 degrees) x 6-8/side, push into scap elevation/upwards rotation at the top

8 across @ +35 – this felt much better than last week throughout all positons

C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 4 sets

6

D – Mini band scap stability series

Some great, some good, some a little discomfort

+

2 sets:

Prone Banded Hamstring Curls on Bench: 25 reps – place abmat below hips

Holy deep yucky burn

Rest 1 min

Banded Pull Throughs: 25 reps

done

Rest 1 min

+

Bretzel 2.0 Stretch: 90 sec per side

done

A1 – Snatch pull x 2-3 @ 195-215, rest 15 sec

215 x 3 across

A2 – Slam balls x 4 hard reps, rest 15 sec

done

A3 – AB 10 cal HARD sprint, rest walk 3-4 min x 3 sets

10 – 15 – 13

B – Hang Power clean – build to tough double (first rep below knee, second rep above knee)

255 (???????? without video proof, not sure if I went below power on the 2nd rep or not) – other than that 250, much better than last week. Felt good, and as long as I really focused on my elbow positon, there was zero pain

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EMOM x 12-15

Min 1 – Row 40 sec @ 88-90%

Min 2 – 20 sec dbl DB burpees @ 50/hand

Min 3 – 20 sec dbl DB front rack squats @ 50/hand

15 – sets

Kept row above 1400 cal/hr

Db burpee – 6-6-6-5-5

Squat – 11-9-10-10-11

+

EMOM x 12-15

Min 1 – Bike 40 sec @ 88-90%

Min 2 – 20 sec dbl DB power cleans @ 50/hand 

Min 3 – 8 burpee box jump overs @ 24in

12 sets – the open standard for the power clean hurt, so the adjustment I made on the fly was a sumo style power clean and that created zero issue whatsoever – outside of the first set I hit 10 reps. This one hurt a little

+

EMOM x 10-12

Odd min – 3-4 bar dips

Even min – 6-8 strict pullups with controlled negative

3 dips, slight discomfort, good range of motion, the last set I did 4 and that was a bad decision. But just a bit too much today. However, this is a great sign and good progress for this shoulder.

Pull ups I did 6 per round. Was just pretty smoked at this point.

+

Reverse table plank press ups with 5 sec hold at top of each x 5

Mini band scap stability series x 5/variation

3 times through, rest as needed

Didn’t have time to get all 3 rounds in

For time (goal here of thorough warmup, and to get uncomfortable on the runs. this is a workout where there is signifcant time to gain on each run, as well as limiting any rest times during breaks on the BB. push yourself to optimize your time here by staying dialed in)

400m run

30 thrusters @ 75lbs

400m run

30 push presses @ 75lbs

400m run

30 back squats @ 75lbs

400m run

11:38

First run was 1:43. I had an original plan to break up my thrusters in 3-4 sets, just so I could push the 2nd run faster. Well I got baited into the barbell being so light, I should’ve adjusted and done 3 sets with short short rest. I did 20 & 10 and I think I rested 12-15 seconds, which means I probably actually rested 17-20. Second and third runs were the slowest, but goal was to keep them under 1:50, and based on when I left out the door and back in I’m 99.9% positive that I kept to that pace. Last run was 1:38. Also to note I did a 200 turnaround distance so I had to make 3 turnarounds on my 400m runs.