Ben Plotnicki

heavy athletics
A. Block C&J (below the knee); 70/2+3 x 4
B. Hang clean pull; 80/3 x 3
C1. Push Press; 5-5-5-5
C2. Box Jump; 6 x 4

This week will be somewhat of a deload week, just because some of the percentages will be lower does not mean intensity should be lowered.

heavy athletics
A. Box Squat; 2-2-2-2-2-2
B. Power snatch (below knee) + full snatch (below knee) + snatch balance; 70/1+1+1 x 4
C. C. 3 Stop Snatch Pull + Low Hang Snatch Pull; 80/3+2 x 3

heavy athletics
A. Back squat; 65/8 x 3, 70/6 x 2
B. RDL; 90/4 x 4 (% of heaviest clean)

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; 65/8 x 4
B. Power clean + power jerk from blocks (above knee); 75/2+2 x 4
C. Clean pull; 85/3 x 3
D. Glute-ham raise; 8 x 3

heavy athletics
A. Block C&J (below the knee); 75/2+2 x 4
B. Hang clean pull; 85/3 x 2
C1. Push Press; 3-3-3-3
C2. Box Jump; 6 x 4

week 2
heavy athletics
A. Back Squat; work up to a heavy single (goal should be a little bit heavier than last week), no where near failure
rep scheme for work is 2-2-2-2 (this includes warm up sets) then 1-1-1-1
B. Back Squat; 65/8 x 3
C. Power Snatch; 70/2 x 5
take your time setting up for these triples and focus on being fast. Do not rush these lifts.
D. Hang Snatch High Pull; 80/4 x 2

heavy athletics
A. Back squat; 60/10 x 3, 65/8 x 1
B. RDL; 85/5 x 4 (% of heaviest clean)