Ben Plotnicki

Row 150m @ 1:30 pace, rest walk 2 min x 4
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Row 2k for time

6:52.5

Split times & s/m

1:38.1 – 29
1:44.2 – 24
1:46.2 – 24
1:43.1 – 29

Wanted to hold a 1:40 pace for as long as I could, right around 750 and I could feel I was losing this (hindsight 1:42 might be better). Picked up my stroke rate around 750 left but the pace easy changing so changed my plan to go with longer more efficient pulls with a goal of saving some for the final push. Wanted to push with 300 left but there was no way. Made final push at 180m left. Legs defiantly felt tired about half way and one other positive is I excepted that no matter what my time was it was going to hurt and never gave in to this discomfort. 
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Sumo stance good morning @ 2020 tempo x 8-10, rest 90 sec x 3

65 across x 8 reps

Was still a little shaky after row. 

90/90 stretch x 30 sec/side x 3 sets

Done 

A – Back Squat 4 sets of 6, rest 2 min
265

Was definitely challenging but there was no fear of missing and speed was consistent 
same weight across, tough but doable

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B – 4 sets, rest walk 2:30
8 Power Cleans @ 135lbs
8 burpee over bar fast
12 sec airdyne fast

Played with a warm up of 

4 pc 4 burpee and 6-8 seconds on airdyne for 3 rounds. Felt fairly prepared EST wise with this approach. 
:52/:47/:53/:49
Remembered to time Burpee only on rd 1 & 3

:35 & :41
Definitely felt the power slow down in round 3. 
Really pushed the pace in the airdyne, maybe closer to max effort than just “fast”. Goal was to be in or near 800 watts

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C – 1-arm OH carry 30m + 5 1-arm OHS, rest 1 min bt arms x 4 sets each

40 lb DB across. 

Was harder to fight for lock out on right side. Walk was challenging but manageable but started getting tired in rd 3 & 4. 

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D – DB ext rotation x 12/arm, rest 30 sec bt arms x 3

20 across 

A – Strict press @ 20X2 tempo x 6-8, rest 2 min x 4
125 x 8 x 3, 135 x 6 x 1

Rep 8 on first 3 sets was a fight and grind. Last 2 at 135 were a grind 
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B1 – DB 1-arm push press @ 21X3 x 5/arm, rest 30 sec bt arms, 30 sec after both

50/55×2/60

The negative was the most difficult piece for me here

B2 – Active arch hang x 15 sec directly into 1 C2B pullup, rest 90 sec x 4 sets

The c2b was more strict then anything. 
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C1 – Belly to wall HS hold ALAP, rest 10 sec
:54/:43/:42/:37/:40

C2 – 40 Du’s for time, rest 2 min x5 sets
:20(UB)/:21(UB)/:21(UB)/:20(UB)/:22(UB)
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D – Row 4 min @ cooldown pace, 2 breaths/stroke
Done 

A – OHS @ 30X2 – Build to tough 5 in a few sets, not max effort
205
I normally am around a 2-3 second negative sl tjat was the easy part. The 2 seconds at the top was the part i was uncomfortable with.
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B – 10 sec to find max pace on rower, rest 3 min x 3
1:21
1:19
1:21
i assumed this was quickly get to a max effort pace and hold it for 10 seconds.
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C – 30 burpee MU for time
11:46
5 in the first minute
15 @ 4:49
tries to speed up my pace at 21&22 but at that point would have effected me drastically. just went for what felt good with no real strategy.
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D – Crossover symmetry
done