Ben Plotnicki

11/29

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

15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)

8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

+

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 (light DB’s, don’t judge the vid, just making sure you knew what it was)

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

12 light dbl DB shoulder balboas from seated

+

4 min clock

15 shuttle runs

AMRAP Toes to bar in remaining time

rest 2 min, into

4 min clock

15 shuttle runs

AMRAP front squats @ 135lbs in remaining time

rest 2 min, into

4 min clock

15 shuttle runs

AMRAP DU’s in remaining time

+

10 sets of

Row 500m @ target beep test effort (1:55ish)

rest 1:30 min bt sets

*We want a steady volume build here, but this will also be a chance for you to practice getting in and getting to speed each set

Traveled today and the only thing I had time to really do was therapy work and the shoulder flexion and control. I prioritized that work since I was hitting the road so early and was going to play the work getting done by ear. 

11/30 – OFF

12/1

*optional lat series that you can add into the shoulder prep as you see fit

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 3 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 20-25 reps, accumulated with a 2111 Tempo; break up as needed/for quality, https://www.youtube.com/watch?v=0cJgFXCDIR0

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 3-4 sets, https://www.youtube.com/watch?v=vyhLLxyTX6E

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 3-4 sets –

E1 – Sliding glide kips x 6-8 building intensity, rest 30 sec, https://www.instagram.com/p/BTWfJa2BvBw/

E2 – Mini band around wrists seal walk x 25ft forward and 25ft backwards, rest 1 min x 3 sets 

+

A – PC/PJ – 1 rep every 10 sec x 6, rest 2 min x 3 sets

*145-165lbs 

165- today is the best I have felt in 5 weeks. Still not back all the way but I am happy to say that there is noticeable healing going on,. 

B – Back squat – 4 sets of 8, rest 2 min 

*same loading

245 – this felt so much better and stronger than last weeks set. I know last week I went heavier but had fewer reps, i felt so so much stronger and consistent here across all sets and reps. 

+

4 rounds for time

4 PC/PJ @ 155lbs

8 front squats @ 155lbs

12 deadlifts @ 155lbs

16 bar facing burpees

15:12 I feel very disonditioned when it comes to “heavy” barbell work. Some of it is confidence as well, the weight is not heavy but it also starts with having to be conservative with the pc/pj and then not feeling feeling confident breathing hard and squatting. But very happy that I could do some barbell conditioning I haven’t been able to do in quite some time

+

Every 3 min x 4 sets

50ft Heavy Sandbag Bearhug Carry (150lbs)

50ft HS Walk or 5 wall walks

Even as good as I feel today, I didn’t want to push the effort too much on the shoulder. I also did not have access to a 150 today and had therapy to go to in about an hour which all of those had a little influence on my decision to forgo this last piece. 

12/2

16 lateral burpees over erg

800m row

*rest 60 sec*

13 lateral burpees over erg

650m row

*rest 30 sec*

10 lateral burpees over erg

500m row

*target of having the final round be < 2:20

rest 6 min x 2 full sets

2:15–2:13 – forgot to write down all of my rowing splits, but the first 800 held a 1:59 pace and that was a pretty smooth effort….on the 2nd set though, i dropped off a little bit only because I wanted to see if i could jump up and down all burpee, my burpee pace for those 16 were only about 2 seconds faster as they slowed down towards the end and effected my 800m row. I think I remember my first 500 being around 1:48/1:49 – my 2nd set the burpee were slightly faster. 

+

Echo bike 50 cals @ strong/steady effort, new set every 5 min x 5

3:17–3:17–3:18–3:15–3:09

12/3

1 set not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)

8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

+

1 set 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 (light DB’s, don’t judge the vid, just making sure you knew what it was)

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

12 light dbl DB shoulder balboas from seated

+

A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 4

*all around 95lbs

95

B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4

*105-125 here 

Started at 115, and it felt pretty good and smooth, ankles were a little stiff when I started so wasn’t trying to push the OHS too much but greased the groove as I went. By the last 2 sets was just feeling really good. 

+

EMOM x 36

1 – 13 bike cals

2 – 50 DU’s

3 – 13 ski cals

4 – 16 russian swings @ 53lbs

5 – 13 row cals

6 – 16 wallballs

Got to be a mental fight in the 4th time through. Ski was trying to hold in the mid 1100’s and row was trying to hold mid 12’s…..bike, just closed my eyes and pedaled hard. Let me guess, we’re either doing another time through or we’re adding some cals and reps! Let’s go!

I would say the shoulder impingement is 70% healed, I’d like to say a little higher but there is more soreness and achiness than overall pain so we’re continuing to move forward. Slowly but surely. It’s this lat that really puzzles me, it really loosened up today which was good but need it to not need 30 minutes of warm up to feel that way.

This coming saturday will be the same, not a 100% sure thing I will be able to get a session in but if the planets align it will happen

11/28

3 sets new loaded shoulder prep

Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position)

Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling x 5 reps (start short and controlled, cover a little more distance with each one pending how it feels)

1-arm banded shoulder abduction x 6/side (1 sec deadstop pause at shoulder height

+

Kipping pullup/Jumping bar MU/regular reps – self directed ‘play’ here after warmup, don’t push range or speed too much here, I just want to start putting you in a place where you feel more comfortable to test things out.

Played around with some low intensity kip swings but the other thing I really wanted to play with was some band assisted ring dips – did 3 sets of 4 reps w/a 55A2 tempo and that was really hard and weak in those positions but good. 

+

Every 5 min x 4 sets

3 min working window, 2 min rest/reset

20 wallballs

25 row cals

AMRAP wallballs to the 3 min mark

28 (ub)—23(3 sets)—23 (2 sets)—25(ub) – tried to row consistently from upper 1100 – lower 1200

+

A1 – 10/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

still keeping this super light as some portions of the rom are really hard and not super strong but getting better rom at the least

A2 – 10 slow reps mini band distracted dbl DB front raises 

A3 – 20 light dbl DB shoulder balboas from seated, rest as needed x 2 sets

done

11/26

1 set not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)

8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

+

1 set 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 (light DB’s, don’t judge the vid, just making sure you knew what it was)

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

12 light dbl DB shoulder balboas from seated

+

A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 4

*all around 85lbs

85 x 2, and went up to 95 for 2, I almost went back down after the first jump but I cleaned it up for set 4

B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4

*95-115 here 

115 across – power snatch felt great, OHS was slow and had to be in perfect positions

+

AMRAP 8 min

10 box jump overs @ 24in

25ft dbl DB farmer carry lunge @ 50lbs per hand

10 dbl DB ground to overhead @ 50lbs per hand

25ft dbl DB farmer carry lunge @ 50lbs per hand

3+20 – I was actually really happy that the db gto felt good. I was a little nervous and very diligent and cautious throughout, especially since one rep in round 1 got a little squirelly overhead. It didn’t hurt but my shoulder let me know to be careful. I never tried to go UB in a round of db gto, but I always did go right into a set out of the lunges. In one round I did a few too many right out of the lunges and had to take a longer rest than I should’ve, but at least did only 2 sets in that round

11/25

14 lateral burpees over erg

700m row

*rest 60 sec*

12 lateral burpees over erg

600m row

*rest 30 sec*

10 lateral burpees over erg

500m row

*target of having the final round be < 2:20

rest 4 min x 2 full sets

2:21–2:18 – the first 10/500 – I watched the rower monitor and pushed for my pace there so I had a sense of urgency based on row time/effort, had I looked at the split time I could’ve put the hammer down on sped up 2 seconds, on the 2nd one I changed my approach and really pushed for the target as I watched the timer and pushed the pace to finish sub 2:20. I also pushed the pace on the burpee and jumped my feet. Even though the volume was lower overall from the full test, I did feel quite a bit better dropping down for the burpee quicker. My burpee time is still not where I want it to be but the pain/discomfort was less

+

Echo bike 50 cals @ strong/steady effort, new set every 5 min x 4

3:26–3:12–3:16–3:08*(my jam came on and the last set so i fell into a groove….never really looked at the strong, just tried to perceive what a strong effort was, didn’t want a number on the screen to positively or negatively effect my output

11/24

*optional lat series that you can add into the shoulder prep as you see fit

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 3 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 20-25 reps, accumulated with a 2111 Tempo; break up as needed/for quality, https://www.youtube.com/watch?v=0cJgFXCDIR0

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 3-4 sets, https://www.youtube.com/watch?v=vyhLLxyTX6E

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 3-4 sets –

E1 – Sliding glide kips x 6-8 building intensity, rest 30 sec, https://www.instagram.com/p/BTWfJa2BvBw/

E2 – Mini band around wrists seal walk x 25ft forward and 25ft backwards, rest 1 min x 3 sets 

Skipped E, which is probably one of the great therapy movements needed, but between these added pieces and getting my other shoulder prep and shoulder therapy I did not want to be at the gym for 3 hours. It was nice on scap circles and scap shrugs, if i’m on good tension there is minimal to no discomfort. 

+

A – PC/PJ – 1 rep every 8 sec x 8, rest 2 min x 3 sets

*135-155lbs, let me know how the lat series impacted things, if at all. 

145 – that rack position was way more manageable today, it was the overhead that created the highest level of discomfort. With that front rack feeling better i just tried to be fast and efficient into the rack and out so I didn’t push the issue

B – Back squat – 5 sets of 6, rest 2 min 

*same loading

255 – all good all the way through….back rack is manageable but still not 100%….wish I was a little smoother on all reps/sets, weight wasn’t a problem though

+

8 sets for times, rest 60 sec bt sets

7 toes to bar

30 DU’s

7 dbl DB hang clean to overhead @ 35lbs/hand

30 DU’s

7 burpees with jump to touch pullup bar

20:17 – including rest. TTB i went for more of a butterfly type to avoid getting into a big arch. That’s where the discomfort is, but in this set up for 7 and shortening that arch to hollow a little was good. Dbl db work was great, first time this movement and pressing off of my shoulders felt no pain what so ever. I think i had 3 missed throughout on all DU, I need to be flawless here though. Some of the transitions to the rope got tangled and have to clean that up a little but that only happened a few times and it only happened on the back end set. Burpee was good but I always feel for me, that to a target is harder to have the chest hit the ground first and that is what the limiter on speed has been getting back into burpee speed.

I did not have anything written for the day so was going to make an attempo at the hspu hell throwdown. Warming up with normal protocol and our shoulder openers things were feeling pretty good. I did a couple of hspu and they felt ok but I really did not trust the shear volume and how I felt. Just wasn’t worth the risk but I do like that I was able to do some reps and it’s a low pain scale movement. About a 2….and my abs were way too sore to do one of the saturday workouts I missed a few weeks back with the burpee + ghdsu + wall ball so I cam up with this

2 rounds for time

20 row cals

30 bar facing burpee

40 wall ball

11:07

+ (rest as needed)

EMOM x 9-12 as able to hold pace

1 – Ski 11 cals

2 – Ski 13 cals

3 – Ski 15 cals

complete but only did 9

+

Shoulder accessory x 3 sets, rest as needed

Straight leg barbell turkish situps x 5 

KB palm press x 5 reps/side

Dbl DB 6-way raises x 5 light reps

done – palm press at 26 – there is still a little sticking point coming right off the shoulders

11/21

3 sets new loaded shoulder prep

Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position)

Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling x 5 reps (start short and controlled, cover a little more distance with each one pending how it feels)

1-arm banded shoulder abduction x 6/side (1 sec deadstop pause at shoulder height

35 on pull over and it felt pretty good, and gets right into where that lat/serratus feels limited. Ring fall through was my choice and paused for more than one second on shoulder abduction. 

+

Kipping pullup/Jumping bar MU/regular reps – self directed ‘play’ here after warmup, don’t push range or speed too much here, I just want to start putting you in a place where you feel more comfortable to test things out.

There wasn’t much play here, as the more controlled movements and short iso holds really felt good, and loosened up for some good shoulder prep, these movements really challenged that lat (or serratus – still trying to pinpoint and investigate on my own). I might try to find some massage therapy if I can before turkey day but definitely after. The shoulder and rotators are feeling really good and healing well, but this lat is staying about the same. The dynamic plane of kipping and jumping bar muscle ups was borderline 3-4 so we aren’t quite ready yet, we’re getting close though. 

+

On a 3 min clock

20 cal echo bike

3 rope climbs to 15ft

AMRAP BBJO @ 24in in remaining time

rest 2 min x 3 sets

21-14-13 – touch n go on the first set of rope climb. Sets 2 and 3 had a short break between 2 and 3 and missed my foot clamp on the 3rd rep on both of those sets. But also that foot clamp i missed I was already on the rope so I ddn’t come back down so wasted a little time but probably more energy. Coming down on the ropes felt so good today. I really wish I had a gym much closer to me for rope climbs, my confidence on the ropes is light years ahead from last year, and with more exposure I think it could be a major strength. I just have to drive 30 minutes to get to a legit 15ft rope climb, which is still no problem at all, just wish I could do them more than once a week. Bike dropped off a little from set 1 – 2, and a lot from 2 – 3. This was super fun overall and I’m happy with it because no pain from rope climbs and burpee box jump overs felt good from the shoulder, footwork suffered a little when I got tired and could feel the fatigue carry over from the bike and big time from the rope climb working on that big tuck or my foot clamp. 

+

A1 – 10/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

A2 – 10 slow reps mini band distracted dbl DB front raises 

A3 – 20 light dbl DB shoulder balboas from seated, rest as needed x 2 sets

Left the gym but about to do these here in about 10 minutes.

11/19

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

15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)

8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

done

+

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 (light DB’s, don’t judge the vid, just making sure you knew what it was)

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

12 light dbl DB shoulder balboas from seated

done

+

A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 4

*all around 75lbs

Done – each set felt better and better, still present discomfort but still low here as i do feel the external rotators are healing and getting closer back to normal

B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4

*85-105 here 

105 – after the first set, these felt really good. Pain was low on the first set but there, and it felt better and better each set

+

EMOM x 25 (5x through)

1 – 5 back squats (you choose weight, no stick) (205)

2 – 10 banded strict presses (empty bar, skinny bands)

3 – 5 hand release deadlifts (you choose weight, no stick) (245)

4 – 15 wallballs @ 20lbs

5 – 15 GHD situps

Weights on back squat and deadlift are good starting points. No sticking points at all, back squat weight was much easier than deadlift – hand release was the game changer there, weight was easy but speed slowed down in the 4th set. Womens barbell for press but added 5 kilos, not sure if it’s the psychology but since I am feeling a little discomfort in front rack the smaller diameter helps mentally, might make no difference at all but I can at least tell myself it does. Very skinny bands so had to get creative wrapping around to make sure there was some accommodating resistance. GHDSU, started out great, but I felt when fatigue kicked in, maybe in the 4th set, I felt that shooting nerve like pain in my hammies/low back, and I noticed it happened when I would anteriorly rotate my pelvis. Is that a sign of weakness or lack of endurance in my hip flexors/abs that try to compensate with over extending the lower lumbar? If I really slowed down the sit up there I could control it and the discomfort would immediately go away. But under a little bit of time sense of urgency I couldn’t always control that in a timely fashion. Wall ball – discomfort a 1 or less than a 1 but enough there to be mindful and I caught one shot out in front a little and it told me to not do that again, but overall everything felt really good today.

11/17

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

15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)

8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

Upped the band tension on the yielding. Might have been a bit much so will look for an in between. 

+

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 (light DB’s, don’t judge the vid, just making sure you knew what it was)

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

12 light dbl DB shoulder balboas from seated

Done 

+

A – PC/PJ – 1 rep every 8 sec x 8, rest 2 min x 3 sets

*start around 135 or so, build moderately by set only if feeling well

*if you don’t like the overhead portion, do power cleans only every 5 sec instead

125–145–145Within reason the overhead felt ok today. It’s actually the rack position in a pressing position that brings the highest level of discomfort. That pain is in the 4-5 range, so I had to receive the barbell in front squat front rack and drive overhead. Weight at 145 felt good and could’ve gone more but I didn’t want to get too greedy. So for today, shoulder is feeling much better but that lat is not comfortable. 

B – Back squat – 4 sets of 6, rest 2 min

245 across. Same here. That rack position warmed up by the last set but it was not the best feeling on warm ups and getting started. All the discomfort today is in that lat and can feel it there in back rack and pressing front rack position. 

+

3 sets for times

60 DU’s

15 toes to rings (or toes to bar, whichever shoulder prefers)

10 hang power cleans @ 135lbs

5 wall walks 

rest 2 min bt sets

2:58–3:31–3:24 – for the hang power clean, I went double db, no pain with that, I was afraid to cycle the barbell fast at 135 as would probably have a few reps were I didn’t release my hook and that is where that pain threshold would past, I could’ve gone 135 and just release my grip but figured that would slow the output down a bit. So it was double db at 50/hand is what I opted with. TTB was ok as I used the rig, rhythm was off and pain was manageable. Wall walks didn’t attack until the last round, shoulder was warm enough and this was a huge confidence thing that if I got really tired in the up position how would my shoulder do stabilizing so was very timid to try and push more than 3 together and that really slowed me down. 

11/18

Bebop and Rocksteady

On a running clock

10 lateral burpees over erg + Row 500m

*Until you can’t finish the distance in the time window

First time window – 0:00-4:00 (4:00)

Second time window – 4:00-7:50 (3:50)

Third time window – 7:50-11:30 (3:40)

Fourth time window – 11:30-15:00 (3:30)

Fifth time window – 15:00-18:20 (3:20)

Sixth time window – 18:20-21:30 (3:10)

Seventh time window – 21:30-24:30 (3:00)

Eighth time window – 24:30-27:20 (2:50)

Ninth time window – 27:20-30:00 (2:40)

Tenth time window – 30:00-32:30 (2:30)

Eleventh time window – 32:30-34:50 (2:20)

Twelfth time window – 34:50-37:00 (2:10)

Last round (lucky #13) – for time!

*If you get time capped, your score = total reps (burpees + 1 rep for every 10m row)

*If you complete all rounds, your score = time to complete last round

10 + 57 – My goal was to make it to 11 or 12…a couple of things got me here, burpee speed was the biggest one, it is a little uncomfortable if I drop to the ground too fast, I don’t feel my shoulder is strong enough yet to absorb that much force yet, so lost some time there. And in window 9-10-11, (i had a goal to have my hands on the handle and pulling at :35 seconds), in those windows I was in the rower and hand on the handle but I was much slower to get up to the speed needed. Also the other thing that got me, I just wasn’t fast enough on the rower. I think my pace in those rounds were 1:52-1:55 and that is just too slow. So the metrics for the retest won’t just be burpee speed, but will be my ability to get into that high pace quickly and be able to stay there. I’m kind of happy with this “today” but i’m not content with this. The shoulder felt much warmer as we went so once again, we are heading in the right direction and getting closer and closer by the day I feel.

11/14

AMRAP 4 min

3 elevated wall walks (hands go on top of 25lb bumper at wall)

7 deadlifts @ 185lbs

11 1-arm alternating DB hang clean and jerks @ 50lbs

rest 1 min

2 + 4 & 2+1 – i did not push this one at all, i made for quick transitions but took my time on wall walks as that plate would be uncomfortable if my left hand hit the plate first. 

AMRAP 4 min

3 strict pullups with 2 sec deadhang at bottom of each rep

7 parallette pushups

11 box jump overs (step down)

4+2 & 4+13 – i did push this one more and on the push ups I shifted more of my weight to the left side

rest 3 min x 2 sets

+

A1 – 8/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

Did with a really slow tempo and did some isometric holds 

A2 – 8 slow reps mini band distracted dbl DB front raises

Also did in warm up

A3 – 16 light dbl DB shoulder balboas from seated, rest as needed x 2 sets

11/15

A – Tough sled push x 50ft, rest 90 sec x 5 sets

done

+

5 sets

20 cal bike erg @ damper 8, into

12 goblet squats @ 70-80lbs, rest 2 min bt sets

1:22–1:18–1:16–1:19–1:22 – after the first set which I attacked the first few reps of the goblet squat and felt like i had to slow down, but after that, i did my first 5-6 goblet squats steady and smooth and then tried to move as fast as possible to finish

+

EMOM x 9

1 – Row 12 cals

2 – Row 14 cals

3 – Row 16 cals

I definitely sandbagged the 12 cals but the 14 & 16 I tried to push for mid 1200’s

+

Shoulder accessory x 3 sets, rest as needed

Straight leg barbell turkish situps x 8

KB palm press x 5 reps/side

Dbl DB 6-way raises x 5 light reps

I used a training bar with some added weight on sit up, palm press @ 26 and 6 way raise was not painful at all so that was a good feeling.