Ben Plotnicki

sunshine state prep
A. C&J; 1 x 2+3 @ 75%, 3 x 2+2 @ 80%, rest 2-4 min
B. Clean Pull; 1 x 4 @ 85%, 2 x 3 @ 90%, rest 90-2 min
C1. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 2-3 min
C2. Box Jump; 4 x 6-8 (high)

conditioning
For Time
10-1 ascending ladder of
Toes to bar
20 Dubz between each set of ttb

sunshine state prep
A. Power Snatch; 5 x 2 @ 80%, rest 2 min
B. Back Squat; 1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2 @ 85%, 1 x 3 @ 90%, 1 x 1 @ 100%, rest 2-4 min

after bash
glute-ham raise; 3 x 8
tgu 3 x 10 (alternating for 5 each)

sunshine state prep
A. Snatch; take 15 min to warm up, then 3 heavy singles
B. C&J; take 15 min to warm up, then 3 heavy singles
heavy is relative today especially based on how you feel. Treat the heavy singles as being judged by USAW standards. This can be a heavy day, but good clean lifts are more important
C. Recovery work; reverse-hyper, sled walk, etc

warm up
Back Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, rest 2-3 min

conditioning
7:00 AMRAP
1 Sq/Clean & Jerk (135/95)
10 Dubz
2 Sq/Clean & Jerk (135/95)
20 Dubz
3 Sq/Clean & Jerk (135/95)
30 Dubz
4 Sq/Clean & Jerk (135/95)
40 Dubz
….
As high up the ladder as you can go

sunshine state prep
A. Power Snatch; 4 x 2 @ 70%, 2 x 2 @ 75%, rest 2 min
B. Power Clean + Power Jerk; 3 x 2+1 @ 70%, 2 x 1+1 @ 75%, rest 2 min
C. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 2 min

sunshine state prep
A. Snatch; 2 x 1 @ 80%, 3 x 1 @ 85%, rest 2-3 min
B. Snatch Pull; 3 x 3 @ 95%, rest 90 sec
C. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 1 min

sunshine state prep
A. C&J; 1 x 1+1 @ 80%, 3 x 1+1 @ 85%, rest 2-4 min
B. Clean Pull; 3 x 3 @ 90%, rest 1-2 min
C. Back Squat; 1 x 4 @ 75%, 3 x 4 @ 80%, rest 90sec-2 min