Ben Plotnicki

A – Back Squats – 2 reps EMOM x 10 @ 60% 1RM
230

Little to no discomfort here. Felt good and solid.

+

B1 – GH Raises x 8-10, 3 sec lower each rep, rest 1 min
10-10-10-8

B2 – Strict toes to bar x 8-10, rest 1 min x 4
8 across

+

C – EMOM for 16 min

odd min – 5 strict HSPU
These felt fairly easy. Used 25’s for hand standard for the first 2 rounds and that was too easy. Added a 10lb plate and slight pause at lockout position.

These were the last 3 rounds of the HSPU portion of the EMOM.

even min – 10 KBS to eye level + 15 DU’s
2 pood for KB and finished each around 32-34 seconds

+

D – DB ext rotation x 8-10 @ 30X1, rest as needed 3 sets
20-25-30

A – EMOM Squat clean thruster – start at 135lbs, add 10lbs each minute until failure
250
Yes, 250. As I made an improper plate change from 245 to 250 so I had 5 extra pounds on the right side. When I got the proper loading for 255 at the next minute I got 255 overhead but could not lock it out.

+

B – Front Squat – 4×4, 3 sec pause in bottom of first rep. rest 3 min
225-245-255-260
Knees felt a little achey here but only on the concentric.

+

C – BB RDL @ 30X2 tempo x 8, rest 1 min
225 across,
would not have been able to maintain tempo at heavier loads.

C2 – Lateral lunges @ 2111 x 12, rest 1 min x 3 sets
65 across
Weight was not hard, factors for not going up here were was getting pretty drained on energy and the hold in the bottom position made this challenging work.

+

D – 800m sled drag at steady pace/effort
Done at 35. Only stopped for turning around. Would have had to have stopped frequently if any considerable amount of weight was added.

Row 150m @ 1:30 pace, rest walk 2 min x 4
+

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. 
+
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

+

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

+

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. 

+

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 
+
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. 
+
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)
+

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.
+
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.
+
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.
+
D – Crossover symmetry
done