Ben Plotnicki

heavy athletics
A. Power Clean + Power Jerk; 80/2+2, 85/2+1 x 3, rest 2-3 min
B. Back Squat; 60/5, 70/3, 80/2, 90/2, 95/1, 102/1, rest 2-4 min
C. Push Press; warm up to a 3RM

This is a taper week for heavy athletics. We will also be testing our back squat as well.

heavy athletics
A. Snatch; 80/2, 85/1 x 3, rest 2-3 min
B. Snatch Pulls; 95/3, 100/2 x 2, rest 2 min
C. Front Squats; 70/5, 75/3, 80/2, 85/2, rest 2 min
D. Abs x 100

heavy athletics
A. Back Squats; 90/1 x 5, rest 90 sec

or

B. Front Squats; 60/5, 65/5, 70/5 x 2, rest 1-2 min

depending on what you need to work on most as we wind down this cycle of heavy athletics

then

conditioning
“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

heavy athletics
A. Power Snatch; 85/1, 90/1, 95/1 x 2, rest 90 sec
B. Snatch High Pulls; 75/4

heavy athletics
A. C&J; 85/1+1, 90/1+1, 95/1+1 x 3, rest 3-4 min
B. RDL; 100/3 x 3, rest 90 sec
C. Front Squats; 85/1, 90/1 x 3, rest 1 min

heavy athletics
A. Power Clean + Jerk; 85/2+1, 90/1+1, 95/1+1 x 2, rest 2-4 min
B. Clean Pulls; 100/3 x 3, rest 2 min
C. Back Squats; 80/2, 85/1, 90/1 x 2, 95/1, rest 2-3 min

conditioning
Dubz (90-60-30)
Deadlifts @ 275/185 (9-6-3)
Muscle Ups (9-6-3)

heavy athletics
A. Snatch; 90/1 x 2, 95/1 x 2, rest 2-3 min
B. Snatch Grip RDL; 100/3, 105/2, 110/2, rest 90 sec
C. Sotts Press, 3 x 4 moderate loads

after bash
Abs x 200

heavy athletics
A. Back Squat; 1 x 5 @ 65%, 3 x 5 @ 75%, rest 2 min
B. Front Squat; 4 x 5 @ 65%, rest 2 min
C. Abs x 200