Ben Plotnicki

heavy athletics
A. Power Clean + Power Jerk; 80/2+2 x 1, 85/2+1 x 3
B. Clean High Pull; 75/3 x 3
C. Push Press; work up to a max load for a triple

after bash
Box Jumps; 5 x 5

heavy athletics
A. Snatch; 80/2 x 1, 85/1 x 3
B. Snatch pull; 95/3 x 1, 100/2 x 2
C. Front squat; 70/5 x 1, 75/3 x 1, 80/2 x 1, 85/1 x 1

after bash
Abs. 100 reps

heavy athletics
A. Back squat; 65/8 x 3, 70/6 x 1
B. RDL; 90/4 x 2, 95/3 x 1

heavy athletics
A. Snatch; 80/2 x 6
B. Snatch balance; 65/3 x 1, 70/3 x 1, 75/2 x 1, 80/2 x 1

heavy athletics
A. Power Clean + Power Jerk; 75/3+3, 80/2+2 x 3
B. Clean pull from hang; 90/4 x 2
C. Front squats; 65/8 x 4

Rest Day

heavy athletics
A. C&J; 75/2+3 x 1, 80/2+2 x 3
B. Clean Pull; 85/4 x 1, 90/3 x 2
C. Box Jumps (the highest most efficient possible); 6×6

heavy athletics
A. Power Snatch; 75/3 x 1, 80/2 x 2
B. Snatch High Pulls (from the low hang); 70/4 x 3
C. Back Squat; 65/8 x 4

heavy athletics
A. Snatch from blocks (below knee); 70/2 x 3, 75/2 x 2
B. Drop Snatch; 1-1-1-1-1-1-1
focus on pushing under the bar fast, active in the bottoms, foot contact and lock out at the same time, no missed reps, attempt to finish heavier than last week

heavy athletics
A. Front Squats; 70/10 x 3
B. Power clean + power jerk from blocks (above knee); 70/2+3 x 4
C. 3 Stop Clean pull + Low Hang clean pull; 80/3+2x 3
D. Glute-ham raise; 8 x 3