Ben Plotnicki

heavy athletics
A. Snatch; (~70-80%)/3 x 5
B. Snatch pull; (10% heavier than snatch/)4 x 3
C. Pause back squat; 65%/4 x 3
Feel out weights for each exercise that are challenging but not max efforts.

conditioning
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Check back soon

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

conditioning
8 x 30 yard shuttle sprints
2:1 rest
The first 15 yards should be run around 50% effort focusing on footwork for change of direction. The next 15 yards should be max effort.

Rest Day

heavy athletics
A. Hang Snatch (below knee): 75/2 x 5
B. Hang Clean (below knee); 75/2 x 5
C. Heaving Snatch Balance; 4-4-4

conditioning
4 wall balls EMOM

complete in the remaining time
15 Muscle Ups
150 Dubz

heavy athletics
A. C&J, (70%-80%)/3+2 x 5
B. Clean Pull; (@10% higher than last clean)/4 x 4
C. Front Squat; moderately heavy x 2 x 4

conditioning
HardNox 4th of July Whiteboard

heavy athletics
A. Power Snatch + Snatch; 70%(of snatch)/1+1 x 2, 75/1+1 x 2
B. Power Clean + Power Jerk; 75/1+1 x 3, 80/1+1 x 2

gymnastics practice
A. Muscle ups X 4; EMOM for 5:00
B. Toes To Bar (no kip) 8-10 x 3

This is a 5 week quick cycle focusing on the snatch and clean & jerk leading us up to max attempts/lifts on the day of August 4th. There will be plenty of work on the classic lifts and mixing in pulls, powers, and hang lifts as well.

This cycle will constitute work Monday through Thursday, rest on Friday and full lifts with heavy attempts on Saturday. There will be a good bit of Met-Cons mixed in to prepare for Aug 4th.

heavy athletics
A. Snatch; (70%-80%)/3 x 5
B. Snatch Pull; (add 10% to your final snatch)/4 x 4
C. Pause Back Squat; (pause for 3-5 seconds in the bottom of the squat, 4 x 3

feel out weights for each exercise that are challenging but not max efforts

Rest Day

I will make an update on what to expect over the next couple of weeks. The main thing that will change as Wednesday was primarily used as a rest day will now be posted as a working day. Most lifting plans are either 3 on 1 off 2 on 1 off, or the other most common is 4 on 1 off 1 on 1 off. The latter is hard for many to recover from because of the 4 days in a row. However, a well designed program will take that into consideration and will design accordingly and help build up ligament and tendon durability.

Whatever works best for you, get the work done. The lifts and workouts will be posted, if you need to take a day off due to how your body responds, then do so, and finish the work in sequence. There are many reasons for training these ways. Our goal will be to fill in some of the holes we have missed through the last 12 week cycle in order to better prepare for the next upcoming event or events.

warm up
work on hollow body position

conditioning
12:00 AMRAP
6 Ring Dips
9 Box Jump (24″20)(full control on top)
12 Air Squats

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%