Ben Plotnicki

heavy athletics
A. Front Squats; 60/10 x 3
B. Power clean + power jerk from blocks (above knee); 65/3+3 x 3
C. Clean pull from hang (below knee) 75/3 x 3
D. Glute-ham raise; 8 x 3

I’m working on some cool things for the future, so I’m not going to spoil just be on the lookout for new additions.

heavy athletics
A. Block C&J (below the knee); 65/3+3 x 4
B. Hang clean high pull; 75/3 x 2, 80/3 x 1
C1. Push Press; 3-3-3-3-3
C2. Box Jump; 6 x 5

Today starts the 1st day in the new cycle. Over the next 6-8 weeks we will be focusing on block work. The cycle will also consist of 2 on 1 off 3 on 1 off and will have minimal conditioning work posted. If you feel like doing met-con work on your own do it but that will be a small focus during this phase. If you do met-cons keep it around 8 minutes or under to focus on the speed and strength development in our lifts.

heavy athletics
A. Back Squat; work up to a heavy single, 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; 60/10 x 3
C. Power Snatch; 65/3 x 4
take your time setting up for these triples and focus on being fast. Do not rush these lifts.
D. Hang Snatch High Pull; 75/4 x 2

heavy athletics
A. Snatch Technique; (~70-75%)/2 x 5
B. Snatch Pull; 85/3, 90/3, 95/2, 100/2
C. Back Squat; 85/3, 90/2, 95/1 x 2

conditioning
4:00 AMRAP
10 2 for 1 Wall Ball
20 Dubz

heavy athletics
A. Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
C. Front squat – heavy single; 90% x 1

heavy athletics
A. Hang snatch (below knee); 75/2, 80/2, 85/1 x 3
B. Hang clean (below knee);75/2, 80/2, 85/1 x 3
C. Back Squat; 70/5 x 1, 75/3 x 1, 80/2 x 1, 85/1 x 1, 90/1 x 2

conditioning
7:00 AMRAP
3 STO (205/135)
7 Bar over burpee
21 Dubz

heavy athletics
A. Snatch; (~80-90%)/1 x 5
B. Snatch pull; (~85-95%)/3 x 4
C. Front Squat; 65/5, 70/3, 75/2, 80/1, 85/1 x 2, 90/1

after bash
At this point in the week we have been challenging our body pretty hard, so now is not the time to rest. We do have more to accomplish this week so it’s time to work on a skill and spend some time with recovery work.

Skill; handstand walks, hspu, muscle ups, toes to bar, to name a few. Pick one and spend 10 minutes practicing.

Recover; reverse hyper, sled walks, or Glute ham work

heavy athletics
A. 3-Stop Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
B. 3-Stop Power clean + power jerk – 75% x 3 sets, 80% x 2 sets

conditioning
For time:
Descending Box Jump Ladder (24″/20″)
20-18-16-14…..2
Descending Pull Up Ladder
10-9-8-7……….1

heavy athletics
A. Clean & Jerk – 5 x 1 (~80-90%)
B. Clean pull – 4 x 2
C. Back Squat; 70/5 x 1, 75/3 x 1, 80/2 x 1, 85/1 x 1, 90/1 x 2

conditioning
5 RFT
5 C&J (165/110)
200m run