Category Archives: Featured

Training – Remainder of the Week

Posted on December 21, 2011 by admin

Due to the traveling schedule and the oncoming holiday I will right down the necessities to complete by the end of the week. Back Squat 3 sets of 3 @ 80% Back Squat 3 sets of 3 @ 90% Halting … Continue reading →

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Monday – Training/Motivation

Posted on December 18, 2011 by admin

Living Healthy and Lifting Heavy Musings Believe in one person: yourself. Everything flows from that pool. Never be content where you are. Be anxious and hungry to get better, but remain humble in your pursuits. Pain is common in all … Continue reading →

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Friday – Training

Posted on December 15, 2011 by admin

(Phase 4/Week2/Day5)   Today I want to talk about sacrifice….   Sacrifices must be made in all aspects of life, especially in the gym. I can not count the number of times athletes and clients have asked me, how to … Continue reading →

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Thursday – Training

Posted on December 14, 2011 by admin

(Phase 4/Week2/Day4) Workout #3 in the “Beat The Hard Nox Team” Series “Secret Buy In” ?????????????? AMRAP of 9 Toes To Bar 7 Back Squat (155/105) 5 Lateral Burpee Over Bar 3 Shoulder to Overhead (155/105)   Time of AMRAP … Continue reading →

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Wednesday – Training

Posted on December 14, 2011 by admin

(Phase4/Week2/Day3) Wednesday is normally an off day, due to my upcoming travel plans I am adjusting the schedule just a little bit. We will be at the mercy of another boxes programming on next Monday and Tuesday. I will still … Continue reading →

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Tuesday – Training

Posted on December 12, 2011 by admin

Training/Games Prep (Phase 4/Week 2/Day 2) AM Training A. Gymnastics skill practice and mobility work Shoulder Mobility T-Spine Mobility Skin The Cats Handstand Walk B. Power Snatch; 70/2, 75/2, 80/1 x 3 C. Snatch Grip Pendlay Row 5 x 3, … Continue reading →

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Monday – Training

Posted on December 11, 2011 by admin

Have you evaluated your goals lately? Are you working towards them? Have you identified your weaknesses and prioritized the hierarchy of actions to remove the limitations? Training/Games Prep(Phase 4/Week 3/Day 1) Todays training will focus mostly on strength lifts and … Continue reading →

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Sunday

Posted on December 11, 2011 by admin

Train hard, live and laugh! Week one of the Ben Plotnicki blog experiment is winding down. Many thoughts have crossed my mind as this process is starting and it’s helping me embrace my passion of fitness even more. The majority … Continue reading →

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Thursday

Posted on December 8, 2011 by admin

AM Strength A. 50m Sled Walk x 8 @ 135lbs – focus on pulling through the hips; 30 sec rest B1. Halting Deadlift Drops 3 x 3 @ 85% B2. Bounding Box Jumps 3 x 6 @ 30″ PM Strength … Continue reading →

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Monday

Posted on December 5, 2011 by admin

Daily Strength Work A. Full Snatch 4 x 2 (approximately 75%) 2 x 1 (build up the heavy singles The focus is speed and technique. Do not chase a heavier set if the technique and speed is not moving the … Continue reading →

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