Ben Plotnicki

I hope everyone had a wonderful Memorial Day and honored our fallen heroes in someway. If you did partake in a hero WOD, do not feel that you must stick exactly to today’s percentages. Feel things out and make adjustments on how your body feels.

heavy athletics
A. Snatch; 4 x 1 @ 90%, rest 2-3 min
B. Snatch Grip RDL 1 x 3 @ 100%, 1 x 2 @ 105%, 1 x 2 @ 110%, rest 1-2 min
C. Sotts Press; 4 x 4 @ light to moderate
D. Back Squat; 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 2-4 min

Sunshine State Prep
A. Front Squats; 1 x 3 @75%, 1 x 2 @80%, 2 x 1@85%, 2 x 1 @90%, rest 2-4 min
B. Bench Press (Dynamic Effort); 10 x 3 @ 55%, rest 60 sec
use bands or chains and focus on speed

heavy athletics
A. Power Snatch; 1 x 2 @80%, 3 x 1 @85%, rest 2 min
B. Snatch High Pull (from low block); 3 x 3 @75%, rest 90 sec
C. Drop Snatch; 1 x 3 @65%, 1 x 3 @70%, 1 x 2 @75%, 2 x 1 @80%, rest 2 min
D. Abs x 100 reps

heavy athletics
A. C&J; 1 x 2+1 @80%, 4 x 1+1 @85%, rest 2-4 min
B. RDL; 3 x 3 @100%, rest 2 min
C1. Back Squat; 2 x 5 @65%, 3 x 5 @70%, rest 30 sec
C2. Box Jump (high); 5 x 5, rest 2 min

Rest Day

heavy athletics
A. Power Clean + Power Jerk; 1 x 2+2 @80%, 3 x 2+1 @85%, rest 2-4 min
B. Clean High Pull (from low block); 3 x 3 @75%, rest 90 sec
C1. Push Press; 4 x 3 @ heaviest load possible, rest 30 sec
C2. Front Squat; 1 x 5 @60%, 3 x 5 @65%, rest 60 sec.

heavy athletics
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 2 @ 95%, 2 x 2 @100%, rest 1-2 min
C. Back Squats; 1 x 5 @65%, 1 x 5 @70%, 1 x 5 @75%, 1 x 5 @80%, rest 1-2 min
D. Abs x 100