Ben Plotnicki

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

Shoulder extension protocol

positive update – I could actually hold a L-sit on parallettes today – probably about 10-12 seconds – could’ve held longer, but that was less about that point

+
A – Accumulate 15 squat snatch singles @ 145-165 for quality, rest 60-90 sec

5 @ 145 – 5 @ 155 – 5 @ 165
B – Back squat – 5 reps @ 80-85% effort, rest 3 min x 6 sets (same load for all sets, only last rep should have any sort of grind)

245 – so i did 6 reps, and rep 6 had a mini grind, definitely could’ve gone a little heavier and especially since I did 1 too many reps/round
C1 – 1-arm bottoms up KB OH carry x 50ft/side, rest 15 sec

20
C2 – 1-arm bottoms up KB front rack squats x 5/side, rest 15 sec (go as light as needed for these two variations, shoulder stability stimulus in controlled environment) x 3-4 sets

15 – the closer I kept this bell to me, the more manageable it was.
+
AB 600+ watts as long as ‘comfortable’ (stop when it starts to grind/burn), rest 15 sec
10 BB hang power clean/push jerk @ 95-105lbs, rest 15 sec
No pushup burpee box jump overs @ 24in x 10 for time, active slow spin recovery on bike 3-4 min x 3 sets
A couple of notes here – class was doing bike cals for time, so I had to squeeze this in between class need. This lead to not an ideal warm up and having to get off the bike before the comfort happened. First round was about 60s on the bike and that was a fight, mostly due to poor warm up, second and third round were about 90s, wanted about 2 minutes and probably could’ve achieved that on set 2, but didn’t want to disrupt class. But this sucked, but I thoroughly enjoyed getting my heart rate elevated. The c&j were ok, if I didn’t receive the bar in a high front rack position than it hurt, but not enough to create any fear.

I was really excited for this piece and looking forward to the challenge but due to class didn’t feel like I got to give it my truest effort.

+
Mini band scap stability series (https://www.instagram.com/p/BWTOZSShTLH/)
Holy scap and trap burn

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
Teacup rotations were a no go on the left, everything else felt good

+
A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec
235 – felt really good and focused on positioning
A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 4 sets
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 4
this pairing started off really well, 8’s across on sit ups and then by set 4 my stomach got a little uneasy
C1 – Sumo stance deadlifts @ 31X1 tempo x 5, rest 90 sec
215
C2 – Straddle tuck ups x 12-15, rest 90 sec x 4 sets
Done
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Did toe assisted ring support

4/16
E4MOM x 3 sets
AB 15 cals
12 dbl DB front squats @ 50/hand
100ft prowler push high effort
1:58 – 1:55 – 2:08
My legs were dead in the 3rd set
+
E4MOM x 3 sets
Row 15 cals
15 heavy wallballs
60 DU’s
Holding that position for du’s hurt so they were a no go
Adjusted to 20 cals and 20 wall balls
+
E4MOM x 3 sets
Run 400m
20 box jump overs @ 24in
First of all, is it possible that the belt on a trueform can get a little tight and not have much give. I felt like I was working extra hard to pull the belt and run. I know I’m not a great runner, however, each 400m was a shit ton of work
Each round was around 3:30
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)
Kept bike wattage above 225 watts the whole time. Wasn’t sure what type of effort we were looking for. After reading oxygen advantage I spent more time practicing nasal breathing only. So I enjoyed this attention to detail with breathing.

Shoulder extension protocol
+
For starters this was an absolute shitty day of training. The only thing good was the shoulder extension protocol. No where near optimal sleep. Tried to go home and take a nap instead of training at my normal Wednesday time. No luck.

A – Hang Squat snatch x 6 reps for time @ 185lbs, rest 3 min x 3 sets
2:49 w/2 misses
2:49 @ 175/175 w/ 3 misses at 175 prompting me to deload the bar in the middle of the set.
4 misses @ 165 and instead of losing my temper I just pulled the plug.
I see a couple of factors, haven’t had this much weight over head from a snatch in a while, mostly lack of sleep, and was probably trying to protect the shoulder too much
B – Single arm DB shoulder to overhead x 8/side, rest 30 sec bt sides, 2 min after both x 4 sets (build as you go, last set should be tough)
Wasn’t even able to get 35 off my shoulder
C – 1-arm DB OHS x 5/arm, rest 15 sec bt sides, 2 min after both x 3 sets (last set is challenging load)
50 – 65 -80
Not a problem at all here, I was fine snatching it up, and even 80 for 5 felt pretty easy
D – Front squat cluster – 2.2.2 x 3, rest 20 sec/3 min
185-215-235
+
Row 1k @ 88-91%, rest 60 sec x 3
rest 6 min x 2

3:36.5 – 3:42.7 – 3:50.6
3:52.1 – 3:52.1 – 3:51.4
Just didn’t have it, but tried to stay focused and get good row technique work in since the output wasn’t there.

AM
AB 3 min @ 150 watts
AB 3 min @ 200 watts
AB 3 min @ 250 watts
+ (rest walk 2-3 min)
AB 1 min @ 250 watts
AB 1 min @ 300 watts
AB 1 min @ 350 watts
…
(continue in this fashion until you cant hold the prescribed pace for the full minute. if you drop below the pace momentarily but can recover, keep going. if you fall below and cant get back above within 5 sec, pull the plug)
+ (rest to recovery, 5-6 min)
2 sets
AB as long as comfortable at the last completed pace from above. RPE should never exceed 8/10, once you are really having to grind then pull the plug and record the time. rest 4 min bt sets
5:41 – might have spilled a little to a 9 RPE to hang on to this. My goal was to move through the 500’s
5:15 – just didn’t want it here

PM
Shoulder extension eccentric protocol
+
2 min clock
15 ski erg cals
AMRAP strict HSPU from 3in deficit in remaining time
rest 60 sec, repeat until you accumulate 60 sHSPU

Sets were
8-6-7-7-5-3-4
Started missing 2 and 3 reps when I hit the 6th set and same for set 7. When I got to 40 @ 20 minutes I called it on the strict because I didn’t want it to take 40 minutes to get 60. So finished the last 20 reps kipping
+
90 sec clock
12 bar facing burpees
AMRAP chest to bar pullups in remaining time
rest 45 sec, repeat until you accumulate 60 C2B pullups
10:10ish
20-14-13-10-3 (all singles – and all because I did shitty math on the board so I did one more unbroken set of 10 in an extra round to finish at 12:35 and finish with 70 reps)
Took about a minute on the burpee – in the later rounds there was a little less pain on the burpee, not sure if it was finding a better position, getting really warmed up, started going so slow

+
60 sec clock
10 cal AB
AMRAP 30lb wallballs in remaining time
rest 30 sec, repeat until you accumulate 60 wallballs
9:52 – i think – man I wanted this to be so over, this was miserable and I was physically done at this point because I just couldn’t put the hammer down on the bike.

Spent a ton of time in shoulder extension protocol which was good, but it forced me to cut my session short, but I will take it especially since this was the first day pushing it a little bit.

A – Squat snatch x 12 singles for quality, rest 90 sec
165 – was a little rusty but it felt good to put some weight overhead
B – Clean x 3/Jerk x 1 – 6 complexes for quality, rest 2 min
205 – didn’t feel as good as the snatch – if I caught the clean and didn’t have great external rotation in rack position than it was a little painful
C – Front Squat – 4 sets of 3, rest 3 min, keep concentric speed high
185 – when i was warming up if I got lazy and didn’t keep my torso up, I was reminded by being pulled in a bad position and pain. So I decided to go super light, slow negative and fast concentric
+
6 sets
AB 18 cals
9 burpees to 6in touch
6 box jump overs (30in)
rest 90 sec bt sets
Didn’t have an accurate timing set up, each round was about 1:40-1:50 – first round didn’t push the bike like I did the rest of the sets. Set 5 was the slowest on the bike, but all other sets were around 35-38.
Burpee were slow, but I could do them, I would say they were more on the side of uncomfortable than painful but it was a snake job anyway

This was a great piece for helping me get that heart rate elevated and pushing the pace.

+
6 sets
Row 18 cals
10 wallballs with 30lbs
2-3 ring MU
rest 90 sec bt sets
Had to cut short, subbed c2b and kept the volume low since I have more coming tomorrow.

Overall, shoulder was a little sticky during, but as the session/and day progressed it has felt better and better. The warm up was pretty key.
+
AB 10 min @ 200-250 watts

Thoracic bridge flow x 5-6 min
I’m actually able to get into better bridging, a week ago I was unable to support myself through the shoulder rotation on the left arm, now I can support without pain but it is hard to get the hip into full extension on the left side
+
Standing banded hollow pull throughs x 6-8, rest 30 sec
Hollow/arch rolls from extended x 6-8/direction, rest 90 sec x 3
done
+
Parallette shoulder stand rebalancing x 15-20 sec, rest 90 sec
Flat tucked front lever with straight arms x 15-20 sec, rest 90 sec x 4
Chose to skip for the day
+
5 rounds, steady pace
90 sec bike @ high aerobic effort
5 sumo stance good mornings, slow tempo
5/side back rack cossack squats
45 sec row @ high aerobic effort
Hanging straddle L-sit 6-10 sec
Single leg sorenson hold 6-10 sec/side

This felt really good to move and sweat and do something with no limitations

4/7
A – Straight arm hollow body wall walk – accumulate 10 solid reps, rest as needed for quality (goals of actively extended arms and maintaining hollow position throughout will require smaller/shorter ‘steps’ and much more time under tension for each rep)
Pain would reside the more reps I got in, but there were certain positions if I didn’t stay engaged that it hurt slightly
B1 – Foot assisted single leg tucked ice cream makers x 8 (switch assisting foot after 4 – https://www.youtube.com/watch?v=PVBEGyI5N4I), rest 90 sec
Solid work here, main goal of being disciplined was a task as I got tired.
B2 – Archer pushups on low rings x 10 alternating reps (5/side), rest 90 sec x 4 sets
Chose rings and an conservative angle – some stickiness on hurt shoulder
+
6 sets, rest 90 sec bt sets
Rope pullups x 6 (3/top hand)
Hand release pushups x 10
Tuck ups x 10
Sumo KB deadlifts x 10

KB deadlifts might be one of my new favorite exercises
Did ring push ups at a modified angle – felt good when hands were pronated – if neutral at the angle I was using I could feel the pain.

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)
Done – should’ve loaded up the reverse hyper a little more which for some reason feels like a pain in the ass.
+
AB 15 cals @ 425-475 watts + AB 15 cals @ 300-350 watts
rest walk 2-3 min x 4 sets
Felt good
+
Row 15 cals @ 1600-1800 cal/hr + Row 15 cals @ 1200-1300 cal/hr
rest walk 2-3 min x 4 sets
I think this happened the last time I had this piece. Right around set 3 I felt like I was spilling over a little bit. Felt like I was trying to hit higher end numbers today and was taking a little more effort to do so then it should’ve.
+
Ski 15 cals @ 1100-1200 cal/hr + Ski 15 cals @ 900-1000 cal/hr
rest walk 2-3 min x 4 sets
The spilling over led to this and I felt like I was going to throw up, mostly from the way my stomach felt from the row then going into the up and down of the ski. Had no problems hitting numbers here, felt a little easier than the row.
+

Had to break this up into an afternoon session. Was feeling drained and exhausted and spent.
Sled drag forward 100ft, rest 30 sec
Sled drag reverse 50ft, rest 30 sec
Sideways sled drag 50ft/side, rest 90 sec x 4 sets
+
Glute bridge hold – accumulate 3 min, break as needed, ACTIVE glute contraction
done

A – 12 min tumbling ‘play’
Forward rolls from squat + landing in squat x 8-10
Forward rolls from standing + landing in squat x 8-10
Forward roll out of a tripod headstand x 4-5
Diving rolls (alternating shoulders) x 8-10
Backward rolls over shoulder (turn head to side) x 8-10
Cartwheels (alternating lead hand) x 8-10
B – Multi directional lunge matrix with arm drivers in:
– arms over head lateral flexion right
– arms over head lateral flexion left
– arms in front rotational right
– arms in front rotational left
– arms in front reach in front to overhead
3 reps in every position with each hand driver. you’ll lunge forward, backward, and laterally, and go through these movements from each position
C1 – Beginner harop curls on GHD x 6-8
C2 – Single leg hip hinge cone touch drill, work side to side on each legs (3 touches/hand/leg – https://www.youtube.com/watch?v=fd9PYWvt_9w)
C3 – Straight leg seated lift offs from straddle x 8 and from feet touching x 8, rest as needed x 4 sets
This grouping was awesome, would love to do more of this combo in the future.

D – Straddle HS sidebends x 4-5 controlled reps/side, shift weight deliberately and stay active through scaps, rest as needed x 4 sets (https://www.youtube.com/watch?v=DOGGkoujwRY)
I videoed myself and it didn’t look as bad as I thought it would, definitely not as smooth as you but wasn’t too bad. Going from left side to center was way easier than right to center. Shoulder felt really good here, if I got a little out of position or didn’t keep my scaps engaged it reminded me it was there. But this was great feedback and was super happy that I am healing.

E1 – End range abduction lift offs from half frog pose (straight leg out to side, other knee tucked under and shin flat on floor. lift abducted leg straight off floor through external hip, hold at end range and control back to ground x5/side
E2 – Banded pallof split squats x 6/side (set up like a pallof press, arms extended in front of you with band providing anti-rotation stimulus, and go through split squats), rest as needed x 4 sets
End range abduction was tight and a deep burn that did not like that position at all.

The combination of the harop curls and hip hinge cone touch was pretty gnarly. I was surprised at home much this fired me up.
What I did learn from the lift offs, straddle side bends and the end range abduction is that my hips are super tight.
All of this felt good today and felt good to move with a purpose

Monday was dragging and feeling a little sluggish.

A1 – Clean pulls x 3, rest 30 sec
215-235-245-255-265
A2 – Seated box jump/step down x 1.1.1, rest 3 min x 4-5 sets pending speed on bar and springiness on box
B – Depth jumps x 4, rest 2 min x 3 sets (low box, 12-18 in, minimal ground contact time. between sets, do some thoracic CARs and cat/camels)
Only got 2 reps in and I felt my shoulder/bicep tendon from the swinging arm motion.
+
3 sets
AB 15 cals @ 90%
12 TNG dbl KB deadlifts @ 2pd/hand
8 no pushup burpees
(rest 60 sec)
Row 15 cals @ 90 %
12 russian KB swings @ 2pd
8 no pushup burpees
(rest 3 min)

3:29
3:36
3:56
Man it felt so good to breath heavy. It’s crazy how much you end up missing something like that. Everything felt pretty good, row was fine, pulling on the handles on the last set of the bike was a little shaky, think I was feeling good and was trying to crank on the handles a little too hard.