Ben Plotnicki

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

Rest day

heavy athletics
A. Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2
B. Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2
C. Heaving snatch balance – 4 x 2;

add weight from last wk

after bash
Max rep muscle ups 1st minute
4 Muscle Ups EMOM for the next 4 minutes

heavy athletics
A. 3 Stop Clean + Jerk; 7 x 1+1
3 Stop clean consists of pausing with the bar for 2-3 seconds at the following 3 positions; below the knee, above the knee, and high hang positions. Focus on the positions that the bar should be in, in the actual pulls.
B. Clean pull; 95/3 x 3
C. Front squat – 4 x 2
Aim to beat the weights you used last week.

after bash
TGU 5/5 x 3
Choose a challenging load and work smooth and steady

heavy athletics
A. Power clean + power jerk; 75/2+2 x 3 sets, 80/2+1 x 2

conditioning
“Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dips

heavy athletics
A. Snatch ; (~75-85%)/2 x 5
do singles if you work up to 85%
B. Snatch pull; (10% heavier than last successful snatch)/4 x 3
C. Pause back squat (moderate to moderately heavy)/5 x 3
Aim to add weight to each exercise from what you used last week.

after bash
7 Toes to Bar EMOM for 5

heavy athletics
A. Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
C. Front squat – heavy single; 90% x 1 x 2

Rest day

heavy athletics
A. Hang snatch (below knee); 75% x 2 x 5
B. Hang clean (below knee); 75% x 2 x 5
C. Heaving snatch balance; 4-4-4-4

after bash
Tabata hollow rock

heavy athletics
A. Clean & Jerk; (~70-80%)/3 x 5
B. Clean pull; (10% more than last successful clean) 4 x 4
C.Front squat; (~85-90%)/2 x 4
Feel out weights for each exercise that are challenging but not max efforts.