Ben Plotnicki

heavy athletics
A. Front squat; 3-2-2-1-1-1
B. Back squat; 20RM (you realistically only have 1 attempt at this. Do one set at 50% for 10 and let this be your gauge. 50% would be the low end and 60% would be aggressive but physically doable through mental fortitude.)
C. Push Press(40X2); 3-3-2-2

conditioning
5 rounds at 85% effort
40 sec. max rep power snatch
20 sec. rest
40 sec max rep wall ball
20 sec rest
40 sec max calorie row
20 sec rest
40 sec 15 dubz + max rep box jump in
remaining time
20 sec rest

4 min @90%
2 Muscle Up
50 Double Unders
rest 3 min
4 min @ 90%
7 CTB Pull Ups
7 Ring Dips
7 Box Jumps, (30/24)- step down
rest 3 min
4 min @ 90%
5 wall ball
7 Burpees Over Bar
5 Toes to Bar
4 min @ 90%
300m run buy in 50m Shuttle Run
rest 6 min
Repeat ALL

heavy athletics
A. Clean complex; (power clean + hang clean) x 12; every 30 seconds
B. Back Squat; 65% x 3, 75% x 3, 80% x 3, 85% x 2, 90% x 1 (work through these sets as quickly as possible)

C. OTM x 20
Odd: 7 Front Squats
Even: 7 Jerks
One barbell and the same weight for both movements. Good place to start is 50% of 1RM FS or Jerk, which ever is lighter. Use a rack and climb up in weight when possible.

Heavy athletics
A. Snatch; (loading from 70%-80%)/1.1 x 5
B. OTM x 8 Power snatch x 2 @85% of A
C. Sumo Deadlift; 3-3-3

+

Testing
D. For time
50 toes to bar

+

Rest 7-10 min
E. for time
250m row
15 kb swing (2/1.5)
25 burpee
15 kb swing (2/1.5)
250m row

Heavy athletics
A. Back Squat(31X1); 3-3-3-3-3
B. Push Press(40X2); 3-3-2-2

Conditioning
“The Open” Session
3 min of:
20 Dubz
10 Power Snatch (75/55)
Rest 3 min
3 min of:
6 Thruster (95/65)
6 C2B pull up
Rest 3 min
3 min of:
5 STO (115/75)
6 box jump (24/20 – w/step down)
7 burpee
Rest 3 min
3 min of:
5 power clean (145/95)
15 wall

Heavy athletics
A. C&J; 2+2 x 4 (loads from 70%-80%)
B1. 8 sets; Power Clean x 2 (@90-80% of A);
B2. Depth Box Jumps x 5
C1. Box Squat; 3-3-3-3-3
C2. Reverse hyper x 12

D. Core
Not for time
12 GHD sit ups
10 Toes to bar
10

Pre-Game
2-3 rounds not for time
walking pace
1 Snatch Complex (1 hang power snatch + 1 full snatch + 1 OHS)
2 HSPU
3 c2b pull up
4 toe to bar
5 box jump
6 burpee
20 dubz

Heavy athletics
A. TnG power snatch x 3 + power snatch 1.1.1 x 4
B. Front squat; 1, 1,1,1,1 (keep them heavy around or up to 90% but no heavier.)

Conditioning
C. 3 rounds w/3′ rest between
500m row
30 dubz
10 Burpee over the erg