Ben Plotnicki

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