Ben Plotnicki

Games Prep

Part I

A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20, rest 2-4 min

Part II

Conditioning

4 Rounds

30 seconds max reps, 30 seconds rest

1. KB Swings (2/1.5)
2. Dynamic Drop Bench Press* (135/95)
3. Pull Ups (minimal to no kip)

Record reps for each movement in each round.

The Dynamic Drop Bench Press is a plyometric pressing movement that begins with the bar in the fully locked out position. You then will release your hands and catch the bar right before it reaches your chest. You will then explosively press the bar back into full extension and locked out position. (Video to come soon)

Games Prep

Part 1

A. Snatch; 6 x 2 @ 80%, rest 2-4min

Non Girl Guy Competitors Complete the following

B. Drop Snatch; 65%, 70%, 2 x 75%, 2 x 80%

Girl Guy Competitiors do the following
B1. Back Squat; 3 x 5 @70%, 30 sec rest

B2. Glute-Ham Raise; 3 x 8, rest 90-240 sec

C1. Bench Press; 5, 3, 2, 2, 2, rest 30 sec (go fairly light)

C2. Pendlay Row; 4, 3, 3, 3, 3, rest 90 sec. (go for a challenging weight, but not max effort)

Games Prep

Part 1

A. Power Clean + Power Jerk; 1 x 3+3@75%, 3 x 2+2@80%, rest 2-4 min
B. Halting Deadlift Drops; 3 x 3 @ 85%, rest 3-5 minutes
C. Front Squats; 4 x 8 @ 65, rest 75-120  sec

Part 2

Met Con

6:00 AMRAP of

3 Squat Cleans (185/125)

5 HSPU’s (ROM is head to the floor)

7 Box Jumps (30″/24″)(hips open over the top of the box)

Games Prep

A. C&J; 1 x 2+3 @75%, 3 x 2+2@80%, rest 2-4min
B. Clean Pull; 1 x 4@85%, 1 x 3@90%, rest 60 sec
C. Box Jumps; 6 x 6, rest 60 sec.

Rest and fully recover. (If you have time and availability take 2-3 hours to recover. If that kind of rest time is not possible. Take at least 10-15 minutes before you begin to warm up your deadlift)

D. “Diane”
21-15-9
Deadlift (225/155)
HSPU

Gymnastics Skill

Can be done as an additional warm up or post wod

4 Rounds for Quality

10 Pull Ups (focus on hollow position, with little to no kip)

30 Second L-Sit (accumulate the 30 seconds in as many sets as you need. remember to focus on quality here. i would rather you hold for a great L position for a shorter period of time than low quality for a long hold.)