Ben Plotnicki

It is ok to make mistakes when going all out. That is part of the process and where we should learn. Have faith in yourself, focus on your goals and finish what you start. Enjoy the ride along the way, if it is worth the effort then the hard work is worth it.

Strength
A. Snatch; 3 x 2 @ 80%, rest 2-3 min, 2 x 1 @ 85%, rest 1-2 min
B. Snatch Pull; 3 x 4 @ 95%,
C. Front Squat 1 x5 @ 70%, 1 x5 @ 75%, 1 x5 @80%, 1 x5 @ 85%, rest 2-3 min

Met-Con
6:00 AMRAP
5 Overhead Squats (135/95)
2 Rope Climb

strength
A. Power Clean; 7 x 2 @ 65%, rest 60 sec.
B1. Rack Jerk; 4 x 3 @ 75%, rest 60 sec
percentage should be off of C&J total
B2. Back Squat; 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%, rest 60 sec

midline
C1. Glute-Ham Raise; 3 x 8, rest 20 sec
light to moderate good morning is a substantial substitute
C2. Strict Toes To Bar; 3 x 10, rest 90-120 sec.

strength
A. Power Clean; 8 x 2 @ 65%, rest 75 sec.
not touch and go reps, work fast, max effort and set up for every rep
B. Clean Pull; 3 x 3, heaviest possible, rest 2 min
C. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 80%, rest 2 min

strength
A. Snatch; 3 x 2 @ 75%, 2 x 2 @80%, rest 2-4 min.
only increase to 80% if technique is good.
B. SnatchPull; 3 x 3 @ 10% heavier than your last technically good snatch.
C1. Rack Jerk; 4 x 2 @75-80%, rest 1 min
C2. Back Squat; 1 x 8 @65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @85%, rest 2 min

conditioning
Push a prowler, drag a sled or run some suicides

strength
A1. Good Mornings, 5 x 3, work up to heaviest possible while maintains proper midline, rest 75 sec
A2. Pendlay Row; 5 x 3, moderately heavy load, rest 75 sec
B. Back Squat; 1 x 10 @60%, 1 x 8 @70%, 1 x 8 @ 75%, 1 x 6-8 @80%, rest 2-4 min

strength
A. C&J; 1 x 1+1 @ 80%, 1 x 1+1 @ 85%, 1 x 1+1 @ 90%, 1 x 1+1 @ 80%, 1 x 1+1 @ 85%, 1 x 1+1 @ 90%, rest 3-4 min
B. Clean Pull; 3 x 3 @ 100%, rest 2 min
C. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 2-3 min

Strength/games prep
A. Power Snatch; 6 x 3 @ 65%, rest 60 sec.
B. Power Clean; 6 x 3 @ 65%, rest 60 sec.

These do not have to be touch and go reps, however, once the 1st rep is started you should be diligent in completing the set. If these lifts and prevents feel to easy, you may add weight but do not be aggressive increasing weight. The goal is to approach each lift as if it’s max effort.

C1. Front Squat; 1 x 5 @60%, 1 x 5 @70%, 2 x 5 @75%, rest 75 sec
C2. Push Press; 4 x 3 @ 80%, rest 75 sec

games prep
A1. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 30 sec
A2. Glute-Ham Raise; 4 x 8, rest 60 sec

Met-con
5 RFT
5 C&J (165/105)
25 Dubz