Ben Plotnicki

What a wonderful journey. Stay hungry, because the next chapter is starting soon. This week I want you guys to play around a little bit, have some fun, do more met-cons, work on skills that took a back seat for the past 12 weeks. This week will be somewhat of organized chaos in the programming. We are not going to start off of our new template pure training template for a while. However, starting next week we will be focusing on training for the Apocalypse held right here at Hard Nox. We will be going off of a template to prep for that.

In my eyes the sign of good programming shows me a couple of things; 1)if it’s CrossFit you will be good at it, 2)with proper loading and unloading you will be far from overtraining as long as you are eating well and getting good quality sleep. I am saying this because you all should be ready to get back into the groove, Bless The Gym, hands on the barbell and lift heavy. Be patient and reward yourself for all that you have acheived and the hard work you have put in.

We are going to lift and play this week, pull sled and push prowlers (if the rain ever stops). Stay hungry and be ready because it only gets better from here.

Today’s Met-Con
10 Hang Squat Cleans (165/115)
40 Dubz
8 Hang Squat Cleans (165/115)
40 Dubz
6 Hang Squat Cleans (165/115)
40 Dubz
4 Hang Squat Cleans (165/115)
40 Dubz
2 Hang Squat Cleans (165/115)
40 Dubz

Tomorrow
heavy athletics
A. Push Press; 5-5-5-5-5
B. Glute-ham or reverse hyper or both

500m Row at about 75-80%

heavy athletics
A. Snatch; 3 attempts – 91/1, 94/1, 97/1
B. C&J; 3 attempts – 91/1, 94/1, 97/1

heavy athletics
A. C&J; work up to 3 heavy singles
B. Abs x 50

We are 4 days out from being on the platform! It’s all about being fresh, healthy, and going into Saturday with confidence and faith that all of your hard work will pay off. The next 2 days will shake out with Wednesday being a fine tuning technique day. Finishing off with Thursday moving a little bit of a load right around the numbers you anticipate moving on Saturday and using Friday as a complete rest day.

heavy athletics
A. Clean & Jerk Technique; 75/1+1 x 4, rest as need
B. Clean Pull; 100/3 x 3

heavy athletics
A. Snatch; work up to 3 heavy singles
B. Front Squats; 80/1, 85/1, 90/1, 80/1, 85/1, 90/1, 95/1

conditioning
3 RFT
10 OHS (95/65)
10 HSPU

What a great weekend with some awesome athletes and great people. The weekend is the reason for the late post.

This week it’s game-time for Sunshine State Games! We will be fine tuning some movements with technique work and lock down our opening lifts. The main goal is to go into the weekend completely fresh and ready to dominate.
heavy athletics
A. Snatch Technique; 70/2 x 4; these are not touch and go’s and rest time is based on feel.
B. Snatch Pulls; 100/3 x 3
C. Snatch Balance; 70/2 x 3

heavy athletics
A. Front Squats; 75/3, 80/2, 85/1 x 2, 90/1 x 2, rest 2 min
B. Bech Press, 4 x 3, warm up to a moderately heavy 3 rep, rest 90 sec

heavy athletics
A. Power Snatch; 80/2, 85/1 x 3, rest 2 min
B. Snatch High Pulls; 75/3 x 3, rest 90 sec
C. Snatch Balance; 65/3, 70/3, 75/2, 80/1 x 2, rest 2 min

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