Ben Plotnicki

heavy athletics
A. Bench press; 5-5-3-3

conditioning
7 rounds
5 TnG Power Snatch (AFAP)
6 Burpee (AFAP
7 C2B Pull Up
Walking Rest 6 min b/t

heavy athletics
A. C&J; 75/2+3, 80/2+2 x 3
B. Clean Pull; 85/4, 90/3 x 2
C. Back Squat; 75/3, 80/2, 85/1 x 2

conditioning
D. EMOM x 20
Even minute – 10 Russian KB swing
Odd minute – 8-10 Box Jumps

Active Recovery Day
A. Aerobic Restoration
20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace:

B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C. Structured play
For 10-20 minutes, do exercises that have little to know eccentric loading. Like sled walks, farmers carry, front rack carries, body-weight walking lunges, rowing, air-dyne, band pull aparts and press-downs, to name a few. Perform these exercises either in a structured or unstructured fashion for the allotted time or task while focusing on having fun, increasing blood flow, good joint movement and aiding in recovery from the past training days.

D. Inflammation maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

E. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

F. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

heavy athletics
A. Push Press x 2 + Push Jerk x 1; 3-3-3-3
B. 1 ¼ Front Squat x 2 OTM x 5, rest 90 sec.

conditioning
3 rds AMRAP/rest 3’ b/t rounds
10 Power clean (@80-85% 1RM PC)
15 ttb
30 burpee to target
45 wall ball
60 dubz
1st round = 3 min AMRAP
2nd round = 5 min AMRAP
3rd round = 7 AMRAP

“The only real limitation on your abilities is the level of your desires. If you want it badly enough, there are no limits on what you can achieve.”

— Brian Tracy

Heavy athletics
A. Snatch; 80/2 x 6

Gymnastics Skill
B. Muscle up ladder; OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again

training
C1. Hang Muscle Snatch; 3 sets x 3 (heavier than last week), rest 20 sec.
C2. Good Morning; 3 x 5(heavier than last week), rest 75 sec

Core
D. Not for time
3 rounds
12 GHD sit ups
10 Toes to bar
10 glute ham raises

“We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future.” – Steve Maraboli