Ben Plotnicki

games prep
A. C&J; work up to a heavy single in 15 minutes
B. C&J; 3 x 1+1 @ 80%, rest 90 sec
C. Clean Pull; 3 x 4 @ same load as your heavy single, rest 60 sec
D. Push Press; 3 x 5 @ heaviest load possible

games prep
A. Snatch; take 15 minutes to work up to a heavy single for the day
B. Snatch; 3 x 2 @ 80% of your heaviest single, rest 90 seconds
C. Snatch pull; 3 x 4 @ 90%, rest 90 seconds

games prep
A. C&J
Spend 10 minutes to work up to a couple of heavy singles but not near a 1RM. Focus on technique and speed.
B. Back Squat; 6 x 3 @ 80%, rest 3-4 min

met-con
3RFT
20 Wall Balls (20/14)
10/10 KB Snatch
10 Ring Dips (as strict as possible)
200m Run

games prep
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B1. DB Press; 4 x 6, rest 60 sec
B2. Front Squat; 2, 1, 1, 1 (load should be moderate to heavy as the weight increases. I want them to be fast and explosive.), rest 60 sec.

met-con
For time:
2011 Regionals WOD #1
1000m Run
30 HSPU (regional standard)
1000m Row

games prep
A. Hang Squat Clean to Thruster; 1,1,1,1,1, rest 60-90 sec
B. Clean Pull; 3 x 4 @ 10% heavier than last HSCT, rest 60 sec
C. Back Squat; 6 x 2 @ 80%, rest 90-120 sec.

courtesy of The Outlaw Way
5RFT
6 Muscle Ups
9 Front Squats (185/120)

games prep
A. Back Squat; 3 x 3 @ 80%, rest 90-120 sec
B. Snatch Balance; 3, 3, 2, 2, 2, rest 60 sec

met con
3 RFT
500m Row
10 OHS (135/95)

after party
C1. TTB; 3 x 12, rest 60 sec
C2. Glute-Ham Raise, 3 x 8, rest 60 sec

In our normal rotation today would be a power snatch. In an attempt to train for the unknown and unknowable, we can almost assume that any variation of the snatch will not be a or the chosen movement to test fitness. We will get back to snatch work next week, for now we will make a minor shift this week and work on some other tasks.

games prep
Option one
A. Spend 15 to establish a Heavy Single Rack Jerk
B1. Push Press; 5 x 5, heaviest possible, rest 60 sec.
B2. Pendlay Row; 5 x 3, heaviest possible, rest 60 sec
C. Front Squat, 5-4-3-2-1, rest 75-120 sec

Option two
A. Behind the Neck Rack Jerk + OHS, 15 minutes work up to a heavy single
B1. Push Press; 5 x 5, heaviest possible, rest 60 sec.
B2. TnG Power Clean; 5 x 3, heaviest possible, rest 60 sec

(Courtesy of the Outlaw Way)
7 Rounds for total time
10 Burpees
7 Deadlifts (275/185)

Rest 2 minutes after each round

I want to start off by saying great job to all on 12.2. There are a lot of highly respectable numbers posted up over the weekend. Let’s bring on 12.3!

I can’t imagine we will continue to see one single movement for 12.3, however, HQ keeps giving us awesome surprises, and tests of aerobic capacity, strength, power and stamina in creative and simplistic ways.

games prep
A. C&J; 4 x 1+1 @ 85%, rest 3 min
B. Clean Pull; 3 x 4 @ 95%, rest 75 sec
C. Back Squat; 3 x 5 @ 75%, rest 60 sec

After Party/Gymnastics Practice
Muscle Ups; 3 x 5 (strict)
Glute-Ham Raise; 3 x 8

12.2

I hope all of you are doing backflips right now! We focus on quick lifts day in and day out. The weights we definitely get heavy and 30 reps at a time will def get hard, but that’s what we’d train for, heavy weights under duress. Let’s Go Get It.

Strategy will be coming soon.

Depending on when you are doing this WOD, if Friday, spend Thursday on technique and low to moderate reps of touch-n-go work. Like 10’s on the first load, 3,5,or 10 on the second load and 3, or 5 on the heaviest load before max reps. Take plenty of rest time in between loads, you don’t want to drain yourself neurologically the day before you do it.

Like I always say, “focus on speed and technique”