Ben Plotnicki

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

+

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.

3 sets, start a new set every 10 min

Row 1k @ 1:48-1:52/500m

20 box jumps @ 24in

20 deadlifts @ 185lbs

20 burpees to 6in touch

6:55 – (row – 3:39.4 (1:49.7/500)

7:00 – (row – 3:43.6 (1:51.8/500)

8:56 – (row – 4:00.2 (2:00.1/500)

First 2 rounds, after the row I went for it, minimal transitions, even pushed the burpee a little bit. I really had my mind set I was going to work through this discomfort. Well when the 3rd set came I was not in a happy place at all. Not sure if I pushed the burpee too hard on the previous set but it wasn’t there at all for set #3, i knew I was in trouble when I couldn’t get the row where I needed it to be. The box jump I just moved, the deadlifts I had to break, but I did want to finish strong for my own mental well being, and for at least 12 of the burpee I pushed hard

+

Hip flow x 5-6 min continuous movement

done

+

Box breathing from supine x 6-8 min, 3142 tempo

done

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

4 reps across – did not add weight today

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 3

Did about 5-6 reps each set – when I moved with explosive intent there was a slight pain, but when I moved at a tempo of about 1-2 there was no pain whatsover

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

20-30-30-35 – was pretty happy that I could move the 35 with this movement

B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 3 sets

55-65×3

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

If this even crept close to right in front of me it was painful, but that 45 degree angle was spot on, control felt good and hit about a 3-4 second negative – @35

C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 3 sets

done

D – Mini band scap stability series

done

+

4 rounds not for time

1-arm tough farmer carry 50ft/side

Bear hug carry tough 100ft

Prowler push tough load 100ft

The bear hug carry hit up my hamstrings so intense

tttTD (row/burpee/db snatch/BMU)

– let me know if anything from this feels/seems sketchy ahead of time so we can adjust

15 burpee

12 wall ball

9 ttb

3+27

(row @ 3:23)

Although the full version was pretty tough this was pretty tough but a fun one. I tried to push the pace and get uncomfortable on the burpee, this was a good feeling, but the carry over was that I did a poor job in my transitions and rested too long in the transitions.

+

A – Yoke walk 100ft light and fast, rest 1 min x 3

+90

B – Yoke walk 50ft moderate load, but keep speed high, rest 1 min x 3

+180

C – Yoke walk 25 feet HEAVY, rest as needed x 3 sets

+270

7/19

A1 – Snatch pull x 2-3 @ 185-205, rest 15 sec

3 reps across – 185-195-205

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

Adjusted to dynamic seated box jump – didn’t not have access to sand filled slam balls, so when I tried to use a med ball the bounce was a little more aggressive than I anticipated and the impact to stop the ball was pretty jerking on my shoulder

A3 – AB 8 cal HARD sprint, rest walk 3-4 min x 3 sets

done

B – Power clean – build to tough single

255

Didn’t feel I had good pop today. The catch didn’t feel great, but I think it was more that I hadn’t caught anything there in a while.

+

For time

30 row cals

30 box jumps @ 30in

30 AB cals

30 overhead KB swings @ 2pd

30 strict pullups

10:38

Shoulder series for exploration of pain 

Mini band scap activation series

Only the movements in elbow flexion created discomfort

teacup rotations with change plates, 3/direction/arm

Surprisingly this didn’t create major discomfort and was actually better the 2nd time through. And I will say, the right arm movement pattern was not efficient.  

Change plate cuban presses x 6-8

Not terrible first time through, didn’t even want to do 6 reps the 2nd time through

body saws (forearms on floor with bent elbows, then hands on floor with arms straight) x 6-8 iterations

First couple of reps were shaky but was ok after that even on the 2nd set

kb overhead drops from bent knee hollow hold 

No issues here

ring fall throughs from tall kneeling x 6-8 (adjust ROM by moving rings up/down and body forward/back)

Good to go here

foot assisted lat flys (like this but keep feet on ground and control movement more through shoulder complex – https://www.youtube.com/watch?v=Rv51x8TEF3o&feature=youtu.be) x 8-10

Having a foot assistance here made this a bit too easy trying to get the desired stimulus I believe, but no issues and felt good

Progressive intensity/depth dips on box/bench/dip bar/rings, controlled reps using feet on floor to adjust intensity

This was interesting in the fact that got way better as I got warmed up, doing dips off the bench created 0 issues. On the rings with a slight forward inclination created some discomfort in the beginning. Also in the first couple of reps I felt some “stress” not major, but it was on the healthy side, and the stress felt more around the humerus, wasn’t tissue related, or at least from my initial thought. Even progressed the intensity to rings with feet elevated in front of me

rest as needed x 2 sets, go through all movements twice and comment as well on feel second time through

also important to note is that my sleep has not been effected by pain the past 2 nights. This morning I woke up with relatively very little pain. And putting on a shirt this morning was not a uncomfortable process.

+

EMOM x 12

Min 1 – 30 sec AB @ 500+ watts

Min 2 – 30 sec walking lunges, weight vest

Min 3 – 30 sec box step overs, weight vest

The 3rd set on the bike felt like more of a grind then the first 2 sets

+

EMOM x 12

Min 1 – 30 sec AB @ 500+ watts

Min 2 – 30 sec air squats, weight vest

Min 3 – 30 sec plank walk with feet on sliders, weight vest (adjust to in place walking plank if more doable on shoulder, iterate from elbow plank to straight arm plank for time duration)

Bike was solid and even kept it closer to 600.

As far as the plank walk went, it didn’t hurt but holy poop it was hard. Going for an unbroken 30sec interval was the biggest challenge. I got to where on the last 2 sets, instead of “breaking” moving I would just stop and hold the plank position.