Ben Plotnicki

heavy athletics
A. C&J; 85/1+1 x 1, 90/1+1 x 3
B. RDL; 100/3 x 3

heavy athletics
A. Power snatch; 85/1 x 1, 90/1 x 3
B. Snatch high pull; 75/4 x 2
C. Front squat; 85/1 x 1, 90/1 x 3

heavy athletics
A. Snatch; 90/1 x 4
B. Snatch Grip RDL; 100/3 x 1, 105/2 x 1, 110/2 x 1
C. Sotts Press; 4-4-4-4

after bash
200 Abs

heavy athletics
A. Power Clean + Power Jerk; 85/1+1 x 1, 90/1+1 x 2
B. Clean pull; 95/3 x 3
C. Back squat; 80/2 x 1, 85/1 x 1, 90/1 x 2, 95/1 x 1

heavy athletics
A. Power snatch; 80/2 x 1, 85/1 x 3
B. Snatch high pulls; 75/3 x 3
C. Snatch balance; 65/3 x 1, 70/3 x 1, 75/2 x 1, 80/1 x 2

after bash
Abs x 100

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; 85/3 x 4

after bash
Box Jumps; 5 x 5

This week will look almost exactly like last week for a couple of reasons. The percentages are heavy and in the range where I think all the magic happens. The good adaptations happen due to power and speed under appropriate loads. Meaning this is an important week to be consistent with your work.

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. Power snatch; 80/2 x 1, 85/1 x 3
B. Snatch high pulls; 75/3 x 3
C. Snatch balance; 65/3 x 1, 70/3 x 1, 75/2 x 1, 80/1 x 2

after bash
Abs x 100

heavy athletics
A. C&J; 80/2+1 x 1, 85/1+1 x 4
B. RDL; 100/3 x 3
C. Back squat; 75/3 x 1, 80/2 x 1, 85/1 x 2

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