Ben Plotnicki

E4MOM x 3 sets
AB 18 cals
14 dbl DB power cleans @ 50/hand
50ft dbl DB walking lunge @ 50/hand

2:06 – 2:08 – 2:14

(14 reps was annoying)

+
E4MOM x 3 sets
Row 24 cals
12 box jump overs @ 24in
18 heavy wallballs
2:36 – 2:40 – 2:38

+
E4MOM x 3 sets
Run 400m
24 unbroken KB swings @ 2pd (overhead)

1:56 across. Took my runs @ very sustainable pace. Last week my grip was fired up and protecting shoulder. Today no shoulder issues at all, ZERO! And didn’t feel grip until last few reps on last set.
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)
done

Shitty night sleep – was tempted to not even train due to sleep and stress but it was not a ton of work to go through and I felt ok
KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
First of all I could actually do teacup rotations – a little uncomfortable in some positions but I can do them

+
A – Squat snatch – 1 rep EMOM, start at 135 and add 10lbs every successful make, build to tough single for the day, not a 1RM, no sloppy reps

205

Was smart and called it here. Pull felt good on all, felt a little weak overhead. 205 was a little forward and felt that 215 would’ve been sloppy
B1 – Knee tucks from elbow front plank with feet in low rings x 8-10

fun
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 3 sets

sneaky
C1 – Sumo deadlifts x 8-6-4-2, rest 90 sec

205 – 235 – 265 – 295

These were pretty conservative but hammies were a little snuck up on with the hamstring curl –
C2 – Band assisted L-sit from floor x 10-15 sec, rest 90 sec x 4

good
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement

Ring support felt pretty good.

I don’t’ want to get to far ahead of myself but I’m predicting in 2 weeks that we will be closer to 90/95%

Shoulder extension protocol
Big positive improvements today. Have also been implementing a banded press w/iso hold overhead 10sec negative, and iso hold in rack for 5 reps x 3 sets

Feeling light years better.

Bottom support hold for about 5-8 seconds – pain on first attempt, tried one more time and I was super weak but I could hold it with no pain

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

4 reps across might be ready to add load next week
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, can keep feet directly under you if needed and squat up for assistance, rest 90 sec x 5

These have been feeling better, but as the volume increases with the sets it gets a little irritated.
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side

15-20-25×2 – this was huge improvement – if movement pattern got a little off I could feel it but for the most part feeling so much improved –
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 4 sets

50-60-70×2
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

1st rep hurt on almost all sets, but got better as the reps increased.

Loading – 15 – 20 – 25 – 30
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
good

D – Mini band scap stability series
good

+
4 rounds not for time
1-arm tough farmer carry 75ft/side
Bear hug carry tough 150ft
Prowler push tough load 150ft
Used my handles today and that made this so much more valuable – great stuff

Shoulder extension protocol

no major improvements here today.

+
3 sets, start a new set every 10 min
AB 75 cals
20 box jump overs @ 20in
20 GHD situps
20 GHD hip extensions
7:14 – 7:21 – 8:24

Worked a little harder on set 2 to keep the time close, and it took it’s toll in the last set. It was the box jumps that did it. I tried to challenge myself to bound them quickly and that’s where I spend all my energy.

+
Hip flow x 5-6 min continuous movement
done

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

A – Axle bar front rack walking lunges x 24 steps, rest 2 min x 4

125 – I survived even though at times I thought I might have bit off more than I could chew

B – Snatch grip single leg RDL x 10/side, rest 15 sec/2 min x 4

85 – balance wasn’t as solid through all sets and reps

C1 – Staggered stance russian swings x 10/side, rest 30 sec

C2 – Circling GHD hip extensions x 5/direction, rest 90 sec x 4 sets

Today this lit up my low back big time today, in a good way

D1 – Side lying sorenson hold with plate pressouts x 6/side, rest 15 sec

D2 – Banded pallof split squats x 10/side, rest 45 sec x 4 sets

E – Mini band distracted hip thrusts from back on bench x 24, rest 90 sec x 4

Had to cut the last piece short due to losing track of time

E4MOM x 3 sets

AB 15 cals

12 dbl DB power cleans @ 50/hand

50ft dbl DB walking lunge @ 50/hand

2:00 – 2:08 – 2:12

+

E4MOM x 3 sets

Row 20 cals

10 box jump overs @ 24in

15 heavy wallballs

2:10 – 2:10 – 2:05

+

E4MOM x 3 sets

Run 400m

20 unbroken KB swings @ 2pd (overhead)

3:10ish across – I think the route was closer to 350/375

+

AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)

Done

KB drag through from elbow plank x 5/side

Banded face pulls x 10

Scap pushups x 8-10

Change plate teacup rotations x 3/direction/arm

3 times through

Did teacup without any weight

+

A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec

240 – 245 x 4

A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 5 sets

Felt way stronger and way more explosive today than last week

B1 – GHD situps x 3131 tempo x 6-8, rest 1 min

B2 – GHD raises x 4 + GHD hip extensions x 8, rest 1 min x 5

Was completely good during this but then got super dizzy after the last set. Almost like I was sick needed to throw up dizzy

C1 – Sumo stance deadlifts @ 31X1 tempo x 6, rest 90 sec

225 – this was a grind – was still dizzy through this piece so all I tried to do was survive

C2 – Straddle tuck ups x 15-18, rest 90 sec x 4 sets

D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement

Wanted to do this and see how the ring support felt but I called it after my stomach felt like poop.

Shoulder extension protocol

+

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

4-3-3-3

I could feel my abs lit up for this. Felt like forcing a 4th rep would’ve been losing quality.

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, can keep feet directly under you if needed and squat up for assistance, rest 90 sec x 4

Extension feels like a good stretch, one leg extended and 1 leg bent. No pain in negative as long as my body is shifted slightly forward. If my shoulder stays on top of my hands then I can feel a slight discomfort when I get closer to a deep range of motion

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

12 – 15 -15

Was a little sticky

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

45 – this weight was light but I stayed close to a 2121 or 3131 tempo so made it tough

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

+10

Probably was closer to 60 degree, 45 didn’t feel great but got better by the 3rd set

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

Good stuff

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

Farmer carry was too light, had to use KB, meant to take a farmer handle but I completely forgot.

Used the long 100lb sandbag for bear hug – this was good, right about 30ft in, and this has happened a lot in the past that my low back and hamstrings start burning deeply, almost an uncomfortable make me want to throw up/pass out deep burn. When I’ve walked with the D-ball or thick sandbag, i’ve had to stop, but today I powered through and it went away. Not sure why this is, but with those long sandbags might help me adapt to whatever it is.

Shoulder extension protocol
+
3 sets, start a new set every 10 min
Row 1k @
20 box jumps @ 24in
20 deadlifts @ 185lbs
20 toes to bar
7:42

7:10

7:30

2nd round switched from t2b to ghd sit ups – same rep scheme. I could’ve grinded through the t2b the following 2 sets, it felt a little stress and uncomfortable, but I feel like we are gradually improving and getting healthy so didn’t want to risk anything that could slow that process down. With this, I wanted to slow down the row a bit becuase box jumps normally eat my lunch and wanted to find a way to push that pace. Wasn’t too jazzed up today to push the limits but did make sure I pushed a pace just past comfort level.

+
Hip flow x 5-6 min continuous movement
+
Box breathing from supine x 6-8 min, 3142 tempo
Done and done

Miss these kind of grinding structural volume days.
A – Axle bar front rack walking lunges x 20 steps, rest 2 min x 4
115 across

B – Snatch grip single leg RDL x 8/side, rest 15 sec/2 min x 4
75 across

C1 – Staggered stance russian swings x 8/side, rest 30 sec
70

C2 – Circling GHD hip extensions x 4/direction, rest 90 sec x 4 sets
finally felt good doing these

D1 – Side lying sorenson hold with plate pressouts x 5/side, rest 15 sec
will these ever get “easier”

D2 – Banded pallof split squats x 8/side, rest 45 sec x 4 sets
done

E – Mini band distracted hip thrusts from back on bench x 18-20, rest 90 sec x 4
done