A. Conditioning
Wod 1 (Cross Battle)
Rest 30 min - 45 min
Wod 2 (Cross Battle)
Wod 1 (Cross Battle)
Rest 30 min - 45 min
Wod 2 (Cross Battle)
Παρασκευή 24 Ιουνίου 2016
Τετάρτη 22 Ιουνίου 2016
22.6.16 (Wednesday)
a. Olympic Weight Lifting Cycling
Build a Heavy 2RM Power Snatch
Then reduce weight (5-10kg) on every 30 sec x 3 min
Touch and go 3-4 reps of Power Snatch
Rest 2 min
Reduce more weight -Amrap 1 min Power Snatch
b. Strength
1. Dead Lift (add 5kg more than last week)
2 sets x 10 reps touch and go
2. 3 sets of 1 legless Rope Climb
C. Conditioning
Amrap 12 min
50 du
40 Front Squats (40kg-30kg/30kg-25kg)
30 Pistols
20mt Handstand walk
D. Cool down
Build a Heavy 2RM Power Snatch
Then reduce weight (5-10kg) on every 30 sec x 3 min
Touch and go 3-4 reps of Power Snatch
Rest 2 min
Reduce more weight -Amrap 1 min Power Snatch
b. Strength
1. Dead Lift (add 5kg more than last week)
2 sets x 10 reps touch and go
2. 3 sets of 1 legless Rope Climb
C. Conditioning
Amrap 12 min
50 du
40 Front Squats (40kg-30kg/30kg-25kg)
30 Pistols
20mt Handstand walk
D. Cool down
Τρίτη 21 Ιουνίου 2016
21.6.16
Α. Olympic Weight Lifting
Fitness : Build a heavy Clean and Jerk For the Day
Then build a heavy DT Complex
Elite : Build a heavy Squat Snatch for the Day
B. Conditioning
Fitness : Cross Battle wod 1
Elite : Cross Battle wod 2
C. Strength
1.Back Squat
3-5 sets x 4 reps @ 80%
D. Core work
Fitness : Build a heavy Clean and Jerk For the Day
Then build a heavy DT Complex
Elite : Build a heavy Squat Snatch for the Day
B. Conditioning
Fitness : Cross Battle wod 1
Elite : Cross Battle wod 2
C. Strength
1.Back Squat
3-5 sets x 4 reps @ 80%
D. Core work
Δευτέρα 20 Ιουνίου 2016
20.6.16 (Monday)
A. Skill Emom
4 rnds of
Min 1: 2 Strict Muscle ups + 4 Kipping Muscle ups + 3-4 Flase grip Pull ups on Rings
Min 2: 40-50 du
Min 3: 2 Deficit Hspu + 4 Strict Hspu + 8 Kipping Hspu
Min 4 : Rest
B. Conditioning
Option 1: Practise wod 1
Option 2: Conditioning
On the 6th minute
3 rounds of 1000mt Run or Row
Rest 3 min
Alternate between fast and slow tempo 1800mt
3rnds
400mt Run
200mt Jog or walk
4 rnds of
Min 1: 2 Strict Muscle ups + 4 Kipping Muscle ups + 3-4 Flase grip Pull ups on Rings
Min 2: 40-50 du
Min 3: 2 Deficit Hspu + 4 Strict Hspu + 8 Kipping Hspu
Min 4 : Rest
B. Conditioning
Option 1: Practise wod 1
Option 2: Conditioning
On the 6th minute
3 rounds of 1000mt Run or Row
Rest 3 min
Alternate between fast and slow tempo 1800mt
3rnds
400mt Run
200mt Jog or walk
Παρασκευή 17 Ιουνίου 2016
18.6.16 (Saturday)
A. Skill
Choose a skill and practise it for 15 min (It can be mobility, Olympic Weight Liftings, Gymnastics etc)
B. Strength
Push Press or Bench Press
5/5/5/4/4/3
C. Conditioning
5rnds of
Min 0-1 : Amrap Burpees
Min 1-2: Rest
Min 2-3: Amrap Row for Kcal or Run for Distance
Min 3-4 :Rest
Min 4-5 : Amrap Jump Over Box
Min 5-6 : Rest
D. Core work
Choose a skill and practise it for 15 min (It can be mobility, Olympic Weight Liftings, Gymnastics etc)
B. Strength
Push Press or Bench Press
5/5/5/4/4/3
C. Conditioning
5rnds of
Min 0-1 : Amrap Burpees
Min 1-2: Rest
Min 2-3: Amrap Row for Kcal or Run for Distance
Min 3-4 :Rest
Min 4-5 : Amrap Jump Over Box
Min 5-6 : Rest
D. Core work
17.6.16 (Friday)
A. Speed and Skill
1. On every 30 sec x 3 reps
Shuttle sprint 2 x 25mt
3 sets Rest 3 min between sets (we want High Intensity on these)
2. On every minute x 6
35 du + 10-5 mt Handstand walk
B. Strength
1. Establish a Max OHS
2. Drop down to 85% and do 3 sets x 2-3 reps
C. Conditioning
21/15/9
Chest to bar pull ups
Pistols
Rest 1 min
21/15/9
Pull ups
Lunges with 40kg/30kg (Held Overhead, in case your shoulder are tired do them with 2 KB Farmer style)
1. On every 30 sec x 3 reps
Shuttle sprint 2 x 25mt
3 sets Rest 3 min between sets (we want High Intensity on these)
2. On every minute x 6
35 du + 10-5 mt Handstand walk
B. Strength
1. Establish a Max OHS
2. Drop down to 85% and do 3 sets x 2-3 reps
C. Conditioning
21/15/9
Chest to bar pull ups
Pistols
Rest 1 min
21/15/9
Pull ups
Lunges with 40kg/30kg (Held Overhead, in case your shoulder are tired do them with 2 KB Farmer style)
Τετάρτη 15 Ιουνίου 2016
15.6.16 (Wednesday)
a. Olympic Weight Lifting
1.Build a Heavy or Max for Day Power Clean and Push Jerk
2. Option 1 70% of your best 20 reps for time Power Clean and Jerk
Option 2 Sprints 4 sets of 5 Clean and jerk @70-75% + 20 Box Jumps (Rest 90-120sec between sets)
*In case your shoulder are shore (Πιασμένοι) do only the Power Clean
b. Strength
Dead Lift (add 5kg more than last week)
3 sets x 10 reps touch and go
C. Conditioning
Amrap 10 min
1 Rope Climb (try to use your legs and pull as high as you can)
30 Du
D. Cool down
1.Build a Heavy or Max for Day Power Clean and Push Jerk
2. Option 1 70% of your best 20 reps for time Power Clean and Jerk
Option 2 Sprints 4 sets of 5 Clean and jerk @70-75% + 20 Box Jumps (Rest 90-120sec between sets)
*In case your shoulder are shore (Πιασμένοι) do only the Power Clean
b. Strength
Dead Lift (add 5kg more than last week)
3 sets x 10 reps touch and go
C. Conditioning
Amrap 10 min
1 Rope Climb (try to use your legs and pull as high as you can)
30 Du
D. Cool down
Δευτέρα 13 Ιουνίου 2016
14.6.16 (Tuesday)
A. Conditioning
3rnds (54 min in total)
Every Six minutes alternate
1. Run 1km
2. 3 Strict Muscle ups + 6 Kipping Muscle up + 12 Ring Dips + 24 Kipping HSPU + 48 Push ups
3. 25 Toes to bar + 25 OHS (50-40kg/40-30kg) + 500mt Row
B. Strength
Choose only one
1. Back squat 3/3/3/3 @80%
or
2. Push Press 3/3/3/3/ @80%
3rnds (54 min in total)
Every Six minutes alternate
1. Run 1km
2. 3 Strict Muscle ups + 6 Kipping Muscle up + 12 Ring Dips + 24 Kipping HSPU + 48 Push ups
3. 25 Toes to bar + 25 OHS (50-40kg/40-30kg) + 500mt Row
B. Strength
Choose only one
1. Back squat 3/3/3/3 @80%
or
2. Push Press 3/3/3/3/ @80%
Σάββατο 11 Ιουνίου 2016
13.6.16 (Monday)
A. Olympic Weight Lifting
Warm up using Muscle Snatch/Closed Grip OHS/Snatch Balance
Then establish a max 2 RM (TNG) Squat Snatch
B. Strength
1. 3- 4 sets 3-5 Hollow Pull ups + 1 Legless Rope Climb + 1 with Legs
2. 2 sets of Snatch Pulls TNG 5 reps @ 80% of best Snatch + 1 set of TNG 10 reps @ 70% of best Snatch
C. Conditioning
Fitness
Amrap 9 min
15 DL (55kg-35kg)
15 Jump over Boxes
15 Hang Power Clean
20 Jump over Boxes
15 Shoulder to Overhead
25 Jump over Boxes
Elite
For Time
25 Thrusters (60-40kg)
50 Burpees over bar
75mt Handstand walk
100 DU
D. Cool Down or Extra Aerobic Work for those who need it
At an aerobic Pace (150bpm)
Run 1000mt
Rest 3 min
Run 800mt
Rest 2.5 min
Run 600mt
Rest 2 min
Run 400mt
*you must be able to keep up the pace in all rounds, if you can't it means you go above the aerobic threshold
Warm up using Muscle Snatch/Closed Grip OHS/Snatch Balance
Then establish a max 2 RM (TNG) Squat Snatch
B. Strength
1. 3- 4 sets 3-5 Hollow Pull ups + 1 Legless Rope Climb + 1 with Legs
2. 2 sets of Snatch Pulls TNG 5 reps @ 80% of best Snatch + 1 set of TNG 10 reps @ 70% of best Snatch
C. Conditioning
Fitness
Amrap 9 min
15 DL (55kg-35kg)
15 Jump over Boxes
15 Hang Power Clean
20 Jump over Boxes
15 Shoulder to Overhead
25 Jump over Boxes
Elite
For Time
25 Thrusters (60-40kg)
50 Burpees over bar
75mt Handstand walk
100 DU
D. Cool Down or Extra Aerobic Work for those who need it
At an aerobic Pace (150bpm)
Run 1000mt
Rest 3 min
Run 800mt
Rest 2.5 min
Run 600mt
Rest 2 min
Run 400mt
*you must be able to keep up the pace in all rounds, if you can't it means you go above the aerobic threshold
Παρασκευή 10 Ιουνίου 2016
11.6.16 (Saturday)
A. Skill
Spend 15 min on a skill
B. Olympic Weight Lifting
Build a heavy Split and Jerk + Push Jerk and do 3 additional sets wave loading (reduce 5kg-10kg and on the next set you add again) or across loading (same weight)
C. Conditioning
On the 5th minute x 4 sets
20 OHS (40/30kg)
20 Jump over box
20 Wall Balls
20 Burpees
*Aim to finish under 4 min or 4min if you can not finish reduce reps
D. Stretch and core (10 min)
Spend 15 min on a skill
B. Olympic Weight Lifting
Build a heavy Split and Jerk + Push Jerk and do 3 additional sets wave loading (reduce 5kg-10kg and on the next set you add again) or across loading (same weight)
C. Conditioning
On the 5th minute x 4 sets
20 OHS (40/30kg)
20 Jump over box
20 Wall Balls
20 Burpees
*Aim to finish under 4 min or 4min if you can not finish reduce reps
D. Stretch and core (10 min)
10.6.16 (Friday)
A.Conditioning
On the second minute x 7 sets
2 Full Snatches (ascending weight per set)
100mt Sprint
50 du
B. Strength
OHS or Snatch Balance x 3 reps x 5 sets @ 80%
C. Emom skill x 16 min
Min 1: Handstand walk
Min 2: 1 leg less + 1 with legs (try to bring yours legs as high as you can)
Min 3: Strict Deficit HSPU 3-5 reps
Min 4 : Rest
D. Core Work
On the second minute x 7 sets
2 Full Snatches (ascending weight per set)
100mt Sprint
50 du
B. Strength
OHS or Snatch Balance x 3 reps x 5 sets @ 80%
C. Emom skill x 16 min
Min 1: Handstand walk
Min 2: 1 leg less + 1 with legs (try to bring yours legs as high as you can)
Min 3: Strict Deficit HSPU 3-5 reps
Min 4 : Rest
D. Core Work
Τρίτη 7 Ιουνίου 2016
8.6.16 (Wednesday)
A. Olympic Weight Lifting
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy,Clean from Blocks or Hang + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @110% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
Fitness wod 1 (Cross Battle 6)
Elite wod 1 (Cross Battle 6)
D. Core work : Hollow and Static Hyperextension 2-3 min
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy,Clean from Blocks or Hang + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @110% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
Fitness wod 1 (Cross Battle 6)
Elite wod 1 (Cross Battle 6)
D. Core work : Hollow and Static Hyperextension 2-3 min
Δευτέρα 6 Ιουνίου 2016
7.6.16 (Tuesday)
A. Conditioning
6 rnds of
Min 1: Run or Row 200mt
Min 2: 30 DU + 10 Kipping Hspu
Min 3: 15 Burpees
Min 4 : 2 Rope Climbs
Min 5 : Rest
B. Strength
Dead lift :
1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets
6 rnds of
Min 1: Run or Row 200mt
Min 2: 30 DU + 10 Kipping Hspu
Min 3: 15 Burpees
Min 4 : 2 Rope Climbs
Min 5 : Rest
B. Strength
Dead lift :
1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets
(οταν τα κιλα στις 20 επαναλήψεις σας φαίνονται πολλά τότε πέφτουμε στις 10 επαναλήψεις και ποτε δεν φτάνω στα όρια)
C. Metcon
Amrap 7 min
15 Box Jumps
Unbroken Hang power Clean (70/50kg)
Κυριακή 5 Ιουνίου 2016
6.6.16 (Monday)
A. Olympic Weight Lifting
Warm up with the following complex, 3 reps per exercise :
Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance
Then build full Snatch up to 90% and do sets
1 set @ 95%
2 set @ 85%
3 set @ 90%
or Go for max if you feel good and do 2 back off sets @85%
B. Strength
1.Back Squat 5 sets x 2 reps @80%)
2 5 sets x 3 position Muscle Up (Pull/transition/Extend and hold 2-3 sec at each position)
*Optional 5 sets of Hang Snatch Pulls x 5 reps @ 80% of best Snatch
C. Conditioning
For Time 21/15/9
Fran (post videos)
Warm up with the following complex, 3 reps per exercise :
Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance
Then build full Snatch up to 90% and do sets
1 set @ 95%
2 set @ 85%
3 set @ 90%
or Go for max if you feel good and do 2 back off sets @85%
B. Strength
1.Back Squat 5 sets x 2 reps @80%)
2 5 sets x 3 position Muscle Up (Pull/transition/Extend and hold 2-3 sec at each position)
*Optional 5 sets of Hang Snatch Pulls x 5 reps @ 80% of best Snatch
C. Conditioning
For Time 21/15/9
Fran (post videos)
Σάββατο 4 Ιουνίου 2016
4.6.16 (Saturday)
A. Mobility/Core
1.Inch worms 40 sec with pauses (20 sec in the forward position / 20 sec in the back position)
2. Chin to toes handstand on wall 3 x 45 sec
3. Hollow Rocks 3 sets x 30 sec
B. Skill
Spend 15 min on a skill practise
C. Speed Session
50mt x 2 Shuttle sprints @ 90% 4-5 Sets Rest 3-5 min between sets
D. Emom work
Min 1: Snatch Balance 3 reps @ 50%
Min 2: Snatch Balance 3 reps @ 60%
Min 3: Snatch Balance 2 reps @ 70%
Min 4: Snatch Balance 1 rep @ 75%
Min 5: Snatch Balance 1 reps @ 80%
Min 6: Snatch Balance 1 reps @ 80%
Min 7: Snatch Balance 1 reps @ 85%
Min 8: Snatch Balance 1-2 reps @ 75-80%
E. Conditioning
3 rnds of
10 Hang Power Clean (70kg-60kg/55kg-45kg)
20 Hands Release Push ups
D. Cool Down
1.Inch worms 40 sec with pauses (20 sec in the forward position / 20 sec in the back position)
2. Chin to toes handstand on wall 3 x 45 sec
3. Hollow Rocks 3 sets x 30 sec
B. Skill
Spend 15 min on a skill practise
C. Speed Session
50mt x 2 Shuttle sprints @ 90% 4-5 Sets Rest 3-5 min between sets
D. Emom work
Min 1: Snatch Balance 3 reps @ 50%
Min 2: Snatch Balance 3 reps @ 60%
Min 3: Snatch Balance 2 reps @ 70%
Min 4: Snatch Balance 1 rep @ 75%
Min 5: Snatch Balance 1 reps @ 80%
Min 6: Snatch Balance 1 reps @ 80%
Min 7: Snatch Balance 1 reps @ 85%
Min 8: Snatch Balance 1-2 reps @ 75-80%
E. Conditioning
3 rnds of
10 Hang Power Clean (70kg-60kg/55kg-45kg)
20 Hands Release Push ups
D. Cool Down
Παρασκευή 3 Ιουνίου 2016
3.6.16 (Friday)
A. Strength/Olympic Weightlifting
Warm up using cross over symmetry.
1. Build 85% Jerk as Followed 2 Reps of Back Squat + 1 Rep of Split jerk from behind. 3 sets across with the same weight.
2. 3 Sets x 3 reps of Push Press + 1 Push jerk Heavy
B. Gymnastics Conditioning
In 7 min ladder
2/1,4/2,6/3.......
Butterfly chest to bar pull ups
Strict HSPU (all in one level, no abmat or 2 10kg plates and one abmat)
Rest 6 min
In 7 min Ladder
3/2/1, 6/4/2, 9/6/3, 12/8/4......
Kipping Hspu
Hands Release Push Ups
Kipping Ring Dips or Dips (Δίζυγο)
C. Conditioning
For Time
5 rnds of
10 Dead Lift ( 100-80kg/70-50kg)
10 Box Jumps (70/60cm)
10 Pistols alternate
Warm up using cross over symmetry.
1. Build 85% Jerk as Followed 2 Reps of Back Squat + 1 Rep of Split jerk from behind. 3 sets across with the same weight.
2. 3 Sets x 3 reps of Push Press + 1 Push jerk Heavy
B. Gymnastics Conditioning
In 7 min ladder
2/1,4/2,6/3.......
Butterfly chest to bar pull ups
Strict HSPU (all in one level, no abmat or 2 10kg plates and one abmat)
Rest 6 min
In 7 min Ladder
3/2/1, 6/4/2, 9/6/3, 12/8/4......
Kipping Hspu
Hands Release Push Ups
Kipping Ring Dips or Dips (Δίζυγο)
C. Conditioning
For Time
5 rnds of
10 Dead Lift ( 100-80kg/70-50kg)
10 Box Jumps (70/60cm)
10 Pistols alternate
Τρίτη 31 Μαΐου 2016
1.6.16 (Wednesday)
A. Olympic Weight Lifting
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy, Not MAX Clean + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @105% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
4 rnds of :
On the 3rd minute
50du
15 Toes to bar
10mt Handstand walk
5 Hang Power Snatch 60-50kg/40-30kg (εάν δεν νιώθεται καλά μην φορτώσετε κιλά)
D. Finisher
4 min Tabata: Burpees
E. Core work : Hollow and Static Hyperextension 2-3 min
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy, Not MAX Clean + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @105% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
4 rnds of :
On the 3rd minute
50du
15 Toes to bar
10mt Handstand walk
5 Hang Power Snatch 60-50kg/40-30kg (εάν δεν νιώθεται καλά μην φορτώσετε κιλά)
D. Finisher
4 min Tabata: Burpees
E. Core work : Hollow and Static Hyperextension 2-3 min
Δευτέρα 30 Μαΐου 2016
31.5.16 (Tuesday)
A. Conditioning
Tempo Runs
3 min Run or Row @ Tempo
Rest 1 min
21 Kcal Row or 300mt Run
2 legless rope climbs + 1 with legs
21 Swings (28kg/20kg)
Rest until heart rate drops at 120-130 min
3 min Run or Row @ Tempo
Rest 1 min
18 Kcal Row or 300mt Run
1 legless rope climbs + 2 with legs
18 Swings (28kg/20kg)
Rest until heart rate drops at 120-130 min
3 min Run or Row @ Tempo
Rest 1 min
15 Kcal Row or 300mt Run
3 Rope Climbs with legs
15 Swings (28kg/20kg)
B. Strength
Dead lift :
1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets
C. Metcon Conditioning
In 9 min time cap Amrap:
5 strict pull ups
7 burpees over bar
unbroken touch and go Squat Clean (70-60kg/50-40kg- σε περίπτωση που σπάνεται τις επαναλήψεις ξεκινάτε με άλλον γύρο δλδ 5 strict pull ups + 7 burpees....)
D. Core Strength
Accumulate 3 min of hollow Rock isometric and Hollow hold Superman 2 min
Tempo Runs
3 min Run or Row @ Tempo
Rest 1 min
21 Kcal Row or 300mt Run
2 legless rope climbs + 1 with legs
21 Swings (28kg/20kg)
Rest until heart rate drops at 120-130 min
3 min Run or Row @ Tempo
Rest 1 min
18 Kcal Row or 300mt Run
1 legless rope climbs + 2 with legs
18 Swings (28kg/20kg)
Rest until heart rate drops at 120-130 min
3 min Run or Row @ Tempo
Rest 1 min
15 Kcal Row or 300mt Run
3 Rope Climbs with legs
15 Swings (28kg/20kg)
B. Strength
Dead lift :
1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets
C. Metcon Conditioning
In 9 min time cap Amrap:
5 strict pull ups
7 burpees over bar
unbroken touch and go Squat Clean (70-60kg/50-40kg- σε περίπτωση που σπάνεται τις επαναλήψεις ξεκινάτε με άλλον γύρο δλδ 5 strict pull ups + 7 burpees....)
D. Core Strength
Accumulate 3 min of hollow Rock isometric and Hollow hold Superman 2 min
Κυριακή 29 Μαΐου 2016
30.5.16 (Monday)
A. Olympic Weight Lifting
Warm up with the following complex, 5 reps per exercise :
Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance
Then build full Snatch up to 90% and do 3-4 sets @ 85-90% x 2 reps (Rest 30-60 sec between reps and on the second rep stay 2-3 sec on bottom position)
B. Strength
1.Back Squat 3-4 sets x 3-4 reps (@80%)
2. 3-4 rounds of the following Complex: 1 strict Ring Pull up + Strict Muscle up + 3 Tempo strict Ring dips with palms turning outside on top position
*Optional 4 sets of Snatch Pulls x 2 reps @ 110% + 2 sets x 10 reps @ 80%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)
C. Emom x 10 Skill work
Min 1: Thrusters x 10 reps (43kg/30kg)
Min 2: 3-5 Unbroken Ring Muscle ups
D. Conditioning
For Time
500mt Row
40 Box Jumps
30 Burpees
20 Strict Hspu
Warm up with the following complex, 5 reps per exercise :
Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance
Then build full Snatch up to 90% and do 3-4 sets @ 85-90% x 2 reps (Rest 30-60 sec between reps and on the second rep stay 2-3 sec on bottom position)
B. Strength
1.Back Squat 3-4 sets x 3-4 reps (@80%)
2. 3-4 rounds of the following Complex: 1 strict Ring Pull up + Strict Muscle up + 3 Tempo strict Ring dips with palms turning outside on top position
*Optional 4 sets of Snatch Pulls x 2 reps @ 110% + 2 sets x 10 reps @ 80%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)
C. Emom x 10 Skill work
Min 1: Thrusters x 10 reps (43kg/30kg)
Min 2: 3-5 Unbroken Ring Muscle ups
D. Conditioning
For Time
500mt Row
40 Box Jumps
30 Burpees
20 Strict Hspu
Παρασκευή 27 Μαΐου 2016
28.5.16 (Saturday)
A. Skill/Strength
Warm up : https://www.youtube.com/watch?v=1IzxLVgvZi8 (get some ideas from here)
On the 3rd minute x 2 sets
100mt Sprint @75% effort + Snatch Balance @75% 2 reps
On the 4th minute x 2 sets
100mt Sprint @80% effort + Snatch Balance @80% 2 reps
On the 5th minute x 2 sets
100mt Sprint @85% effort + Snatch Balance @ 85% 2 reps
B. Conditioning
Amrap 10 min
15 Toes to bar
12 Dead Lifts (50kg/30kg)
10 Hang Power Snatch
C. Interval Emom x 10 work
Min 1: 15-20 wall balls
Min 2: 15-20 Hands Release Push ups
D. Core work
Weighted Hyperextensions x 10 reps 3 sets (Hold on top)
Hollow work accumulate 120 sec
Warm up : https://www.youtube.com/watch?v=1IzxLVgvZi8 (get some ideas from here)
On the 3rd minute x 2 sets
100mt Sprint @75% effort + Snatch Balance @75% 2 reps
On the 4th minute x 2 sets
100mt Sprint @80% effort + Snatch Balance @80% 2 reps
On the 5th minute x 2 sets
100mt Sprint @85% effort + Snatch Balance @ 85% 2 reps
B. Conditioning
Amrap 10 min
15 Toes to bar
12 Dead Lifts (50kg/30kg)
10 Hang Power Snatch
C. Interval Emom x 10 work
Min 1: 15-20 wall balls
Min 2: 15-20 Hands Release Push ups
D. Core work
Weighted Hyperextensions x 10 reps 3 sets (Hold on top)
Hollow work accumulate 120 sec
Πέμπτη 26 Μαΐου 2016
27.5.16 (Friday)
A. Skill
Spend 15 min on handstand Balance
B. Emom x 12 skill/strength
Min 1: Push Press x 3 reps @ 80%
Min 2: 2 Strict Pull ups + 3-5 Bar Muscle ups
Min 3 : Rest
C. Gymnastics Strength
Not for time but for quality (Rest as much as you like between reps or exercises)
10 Strict Deficit Hollow HSPU
15 Strict Hollow HSPU
10 Bulgarian Ring Dips
15 Strict Hollow Ring Dips with palms facing outward on top
Rest 3 min
Then execute on unbroken set of Strict Push ups
D. Conditioning
For Time
50 Box Jumps
25 Alternate Pistols
40 Box Jumps
20 Lunges with bar overhead 40kg/25kg
30 Box Jumps
150mt Sled push ( 30/20kg)
Spend 15 min on handstand Balance
B. Emom x 12 skill/strength
Min 1: Push Press x 3 reps @ 80%
Min 2: 2 Strict Pull ups + 3-5 Bar Muscle ups
Min 3 : Rest
C. Gymnastics Strength
Not for time but for quality (Rest as much as you like between reps or exercises)
10 Strict Deficit Hollow HSPU
15 Strict Hollow HSPU
10 Bulgarian Ring Dips
15 Strict Hollow Ring Dips with palms facing outward on top
Rest 3 min
Then execute on unbroken set of Strict Push ups
D. Conditioning
For Time
50 Box Jumps
25 Alternate Pistols
40 Box Jumps
20 Lunges with bar overhead 40kg/25kg
30 Box Jumps
150mt Sled push ( 30/20kg)
Τρίτη 24 Μαΐου 2016
25.5.16 (wednesday)
A. Olympic Skill Transfer
Warm up with the following complex:
3 Tall Jerk/ 3 Muscle Clean/ 3 Clean Sot Press
1.Push Press x 3 reps @80% x 3 sets
2. 1 Front Squat + 2 jerk dips @ 90% of best jerk x 4 sets
B. Olympic Weightlifting Cycling
Emom x 6
Min 1: Clean and jerk @ 60% x 5 reps (touch and go)
Min 2: Clean and jerk @ 65% x 5 reps (touch and go)
Min 3:Clean and jerk @ 70% x 4 reps (touch and go)
Min 4:Clean and jerk @ 75% x 4 reps (touch and go)
Min 5:Clean and jerk @ 80% x 3 reps (touch and go)
C. Strength and skill
1.Back Squat 3 sets x 6 reps @80%
2. Practise a skill
D. Conditioning
For Time
3 Rope Climbs
21 Thrusters (43-30kg/30-25kg)
2 Rope Climbs
15 Thrusters
1 Rope Climb
9 Thrusters
Warm up with the following complex:
3 Tall Jerk/ 3 Muscle Clean/ 3 Clean Sot Press
1.Push Press x 3 reps @80% x 3 sets
2. 1 Front Squat + 2 jerk dips @ 90% of best jerk x 4 sets
B. Olympic Weightlifting Cycling
Emom x 6
Min 1: Clean and jerk @ 60% x 5 reps (touch and go)
Min 2: Clean and jerk @ 65% x 5 reps (touch and go)
Min 3:Clean and jerk @ 70% x 4 reps (touch and go)
Min 4:Clean and jerk @ 75% x 4 reps (touch and go)
Min 5:Clean and jerk @ 80% x 3 reps (touch and go)
C. Strength and skill
1.Back Squat 3 sets x 6 reps @80%
2. Practise a skill
D. Conditioning
For Time
3 Rope Climbs
21 Thrusters (43-30kg/30-25kg)
2 Rope Climbs
15 Thrusters
1 Rope Climb
9 Thrusters
Δευτέρα 23 Μαΐου 2016
24.5.16 (Tuesday)
A. Conditioning
Tempo Intervals on the 3rd min
2rnds (rotating)
1. Row 400mt + 15-21 Wall Ball
2. Run 400mt + 15-21 Kipping Pull ups
3. 100 du + 10-15 Kipping Ring Dips
B. Strength
Dead lift :
1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets
C. Gymnastics Test
1.Max Reps Strict Mu
2. Max reps Strict Hspu
3. Max Lsit hold
D. Conditioning
For Time
200mt Farmer walk
100mt Sled (30kg/20kg)
50mt Handstand walk
Tempo Intervals on the 3rd min
2rnds (rotating)
1. Row 400mt + 15-21 Wall Ball
2. Run 400mt + 15-21 Kipping Pull ups
3. 100 du + 10-15 Kipping Ring Dips
B. Strength
Dead lift :
1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets
C. Gymnastics Test
1.Max Reps Strict Mu
2. Max reps Strict Hspu
3. Max Lsit hold
D. Conditioning
For Time
200mt Farmer walk
100mt Sled (30kg/20kg)
50mt Handstand walk
Κυριακή 22 Μαΐου 2016
23.5.16 (Monday)
A. Olympic Weightlifting
Warm up with the following Complex :
3 Snatch Pull/3 Muscle Snatch/3 Snatch Balance
1. 3 sets Snatch Balance x 3 reps @80%
2. Build a single set of a 2rep Snatch up to 80%
B. Strength
1. 4-5 sets Front Squat x 2 reps
2. 4 sets of 2 (left arm up) +2 (right arm up) pull ups on rope followed immediately by a leg less rope Climb
C. Conditioning
100mt sprint (you can do it in shuttle 5 x 20mt)
10 reps of Power Clean (60kg/40kg)
Rest 1 min
100mt sprint (you can do it in shuttle 5 x 20mt)
8 reps of Power Clean (70kg/50kg)
Rest 1.30 min
100mt sprint (you can do it in shuttle 5 x 20mt)
6 reps of Power Clean (80kg/60kg)
Rest 2 min
100mt sprint (you can do it in shuttle 5 x 20mt)
4 reps of Power Clean (90kg/70kg)
Warm up with the following Complex :
3 Snatch Pull/3 Muscle Snatch/3 Snatch Balance
1. 3 sets Snatch Balance x 3 reps @80%
2. Build a single set of a 2rep Snatch up to 80%
B. Strength
1. 4-5 sets Front Squat x 2 reps
2. 4 sets of 2 (left arm up) +2 (right arm up) pull ups on rope followed immediately by a leg less rope Climb
C. Conditioning
100mt sprint (you can do it in shuttle 5 x 20mt)
10 reps of Power Clean (60kg/40kg)
Rest 1 min
100mt sprint (you can do it in shuttle 5 x 20mt)
8 reps of Power Clean (70kg/50kg)
Rest 1.30 min
100mt sprint (you can do it in shuttle 5 x 20mt)
6 reps of Power Clean (80kg/60kg)
Rest 2 min
100mt sprint (you can do it in shuttle 5 x 20mt)
4 reps of Power Clean (90kg/70kg)
Παρασκευή 20 Μαΐου 2016
21.5.16 (Saturday)
A. Skill/Stregth
Emom x 18
Min 1: OHS x 3rm or 6rm alternate Heavy Lunges
Min 2: Rest
Min 3: Handstand walk 10-20mt
Min 4: Rest
Min 5: 10-15 Swings 32/24kg
Min 6: Rest
B. Conditioning
Run or Row (Tempo stride)
4 sets
Run 400mt run 1.20 min-1.30min
Jogging 200mt 1.20min-1.30min
C. Metcon
Amrap 10 min
15 Toes to bar
20 Jump over Box
15 Hands Release Push ups
D. Core
Hollow Rock accumulate 3 min
Hyperextension ghd 3-4 sets x 10 reps
Emom x 18
Min 1: OHS x 3rm or 6rm alternate Heavy Lunges
Min 2: Rest
Min 3: Handstand walk 10-20mt
Min 4: Rest
Min 5: 10-15 Swings 32/24kg
Min 6: Rest
B. Conditioning
Run or Row (Tempo stride)
4 sets
Run 400mt run 1.20 min-1.30min
Jogging 200mt 1.20min-1.30min
C. Metcon
Amrap 10 min
15 Toes to bar
20 Jump over Box
15 Hands Release Push ups
D. Core
Hollow Rock accumulate 3 min
Hyperextension ghd 3-4 sets x 10 reps
Πέμπτη 19 Μαΐου 2016
20.5.16 (Friday)
A. Olympic Weight Lifting
Warm up with :Muscle Clean/ Paused Front Squat/Push Press/ Clean Sot Presses
Then build 85% Clean and Jerk (work 3 sets across @85% 2 reps with 30 sec rest)
*In case your shoulder feel weak work only your clean
B. Strength
Back Squat 6 sets x 5 reps @ 80%
C. Conditioning
Emom x 3-4 rnds
Min 1: 8 - 10 Power Snatch (60% or above you choose the weight)
Min 2: 3-5 Ring Muscle ups + 5 Ring Dips
Min 3: Amrap sled for Distance (40kg/30kg)
Min 4: Rest
D. Cool Down
Warm up with :Muscle Clean/ Paused Front Squat/Push Press/ Clean Sot Presses
Then build 85% Clean and Jerk (work 3 sets across @85% 2 reps with 30 sec rest)
*In case your shoulder feel weak work only your clean
B. Strength
Back Squat 6 sets x 5 reps @ 80%
C. Conditioning
Emom x 3-4 rnds
Min 1: 8 - 10 Power Snatch (60% or above you choose the weight)
Min 2: 3-5 Ring Muscle ups + 5 Ring Dips
Min 3: Amrap sled for Distance (40kg/30kg)
Min 4: Rest
D. Cool Down
Τρίτη 17 Μαΐου 2016
18.5.16 (Wednesday)
A. Olympic Weight Lifting
Warm up with : Cross over Symmetry
Clean Sot Presses/ Jerk Dips / Tall Jerks
Then Build a Power Clean and jerk up to 85%
B. Barbell Cycling
Drop -5kg to -7.5kg and Emom x 5
3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go
C. Strength
Front Squat
6 sets x 2 reps @80%
D. Conditioning
For Time
100 du
21 OHS (60-50/40-30kg)
75 du
15 OHS
50 du
9 OHS
*Every time you brake du 1 rnd of Cindy
E. Cool down
1000mt Run or Row + Foam Rolling + Plyo Cross over symmetry https://www.youtube.com/watch?v=a0BfyUyzslc
Warm up with : Cross over Symmetry
Clean Sot Presses/ Jerk Dips / Tall Jerks
Then Build a Power Clean and jerk up to 85%
B. Barbell Cycling
Drop -5kg to -7.5kg and Emom x 5
3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go
C. Strength
Front Squat
6 sets x 2 reps @80%
D. Conditioning
For Time
100 du
21 OHS (60-50/40-30kg)
75 du
15 OHS
50 du
9 OHS
*Every time you brake du 1 rnd of Cindy
E. Cool down
1000mt Run or Row + Foam Rolling + Plyo Cross over symmetry https://www.youtube.com/watch?v=a0BfyUyzslc
Δευτέρα 16 Μαΐου 2016
17.5.16 (Tuesday)
A. Conditioning
On the 5th minute x 3 sets
Row 1000mt + 20 Box Jumps
*In case you can not keep up with the pace reduce mt to 900-850mt
B. Strength
Dead lift :
1 set x 20 reps @ 5-10kg more than last week
+ 3 sets x 10 reps @ 5-10kg more than last week
Rest as needed between sets
C. Conditioning
Amrap 7 min
10 Hang power Clean @70%
10 Strict HSPU
D. Conditioning
Amrap 6 min
1 leg less rope climb
10 Burpees
1 Rope Climb with Legs
10 Burpees
On the 5th minute x 3 sets
Row 1000mt + 20 Box Jumps
*In case you can not keep up with the pace reduce mt to 900-850mt
B. Strength
Dead lift :
1 set x 20 reps @ 5-10kg more than last week
+ 3 sets x 10 reps @ 5-10kg more than last week
Rest as needed between sets
C. Conditioning
Amrap 7 min
10 Hang power Clean @70%
10 Strict HSPU
D. Conditioning
Amrap 6 min
1 leg less rope climb
10 Burpees
1 Rope Climb with Legs
10 Burpees
Κυριακή 15 Μαΐου 2016
16.5.16 (Monday)
A. Olympic Weight Lifting
Warm up with the following complex, 5 reps per exercise :
Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance
Then build full Snatch up to 85% and do 3-4 sets @ 85% x 2 reps (Rest 15-30 sec between reps and on the second rep stay 2-3 sec on bottom position)
B. Strength
1.Front Squat 5-6 sets x 4 reps (@80%-
2. Complex 1-3 Strict Toes to Rings + 1-2 Strict Muscle ups
*Optional 4-5sets of Snatch Pulls x 5 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)
C. Conditioning
For Time
21/15/9 reps
Chest to bar pull ups
Shoulder to Overhead (70-65kg/50-40kg)
D. Interval Alternate Emom x 10 Tempo pace
Odd: 15-20 wall ball (these have to be @ 80% effort and finish in 40-45 sec)
Even: 15-20 Hands Release Push ups
Warm up with the following complex, 5 reps per exercise :
Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance
Then build full Snatch up to 85% and do 3-4 sets @ 85% x 2 reps (Rest 15-30 sec between reps and on the second rep stay 2-3 sec on bottom position)
B. Strength
1.Front Squat 5-6 sets x 4 reps (@80%-
2. Complex 1-3 Strict Toes to Rings + 1-2 Strict Muscle ups
*Optional 4-5sets of Snatch Pulls x 5 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)
C. Conditioning
For Time
21/15/9 reps
Chest to bar pull ups
Shoulder to Overhead (70-65kg/50-40kg)
D. Interval Alternate Emom x 10 Tempo pace
Odd: 15-20 wall ball (these have to be @ 80% effort and finish in 40-45 sec)
Even: 15-20 Hands Release Push ups
Παρασκευή 13 Μαΐου 2016
14.5.16 (Saturday)
A. Skill
Spend 15 min on a skill
B. Strength
Build a heavy complex of 3 Push presses behind neck (Snatch Grip) + 2 OHS with 2 sec pause on bottom
Then do 3 set across at the same weight with 2 min rest between sets
C. Interval Emom x 8
1. 1 + 1/2 Leg less rope climb
2. 40mt medium to heavy sled push
D. Conditioning
On every 2 min x 3 reps x 2 sets (Rest 3 min between sets)
Run 400mt/350mt (In case you canot keep up pace 300mt)
E. Core work
Hyperextensions and L sit work
Spend 15 min on a skill
B. Strength
Build a heavy complex of 3 Push presses behind neck (Snatch Grip) + 2 OHS with 2 sec pause on bottom
Then do 3 set across at the same weight with 2 min rest between sets
C. Interval Emom x 8
1. 1 + 1/2 Leg less rope climb
2. 40mt medium to heavy sled push
D. Conditioning
On every 2 min x 3 reps x 2 sets (Rest 3 min between sets)
Run 400mt/350mt (In case you canot keep up pace 300mt)
E. Core work
Hyperextensions and L sit work
Πέμπτη 12 Μαΐου 2016
13.5.16 (Friday)
A. Olympic Weight Lifting
Warm up with :Muscle Clean/ Paused Front Squat/Push Press/ Clean Sot Presses
Then Establish a max clean and jerk for the day
B. Strength
1.Front Squat 5 sets x 2 reps @ 80%
2. Strict Deficit HSPU 4-5 sets x 3-5 reps for quality
*Rest as needed between sets
C. Conditioning
For Time
9/7/5
Squat Clean 60/43 kg
Muscle ups
D. Tempo Conditioning
Row 2000mt @ 80%
Warm up with :Muscle Clean/ Paused Front Squat/Push Press/ Clean Sot Presses
Then Establish a max clean and jerk for the day
B. Strength
1.Front Squat 5 sets x 2 reps @ 80%
2. Strict Deficit HSPU 4-5 sets x 3-5 reps for quality
*Rest as needed between sets
C. Conditioning
For Time
9/7/5
Squat Clean 60/43 kg
Muscle ups
D. Tempo Conditioning
Row 2000mt @ 80%
Τρίτη 10 Μαΐου 2016
11.5.16 (Wednesday)
A. Olympic Weight Lifting
Warm up with :
Clean Sot Presses/ Jerk Dips / Tall Jerks
Then Build a Power Clean and jerk up to 80%
B. Barbell Cycling
Drop -5kg and Emom x 5
3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go
C. Strength
Back Squat
5 sets x 3 reps @80%
D. Conditioning Tempo
Emom x 16
Min 1: Alternate DB Snatch 10-16 reps (30-17kg)
Min 2: 16-20 Jump over Box
Min 3: 14-18 Swings (32-24kg/24kg-20kg)
Min 4: Alternate Pistols or Heavy Lunges 10-16 reps
*You should choose a rep range that you can finish in 45 sec
Warm up with :
Clean Sot Presses/ Jerk Dips / Tall Jerks
Then Build a Power Clean and jerk up to 80%
B. Barbell Cycling
Drop -5kg and Emom x 5
3 to 5reps Touch and go Shoulder to overhead
*All reps must be touch and go
C. Strength
Back Squat
5 sets x 3 reps @80%
D. Conditioning Tempo
Emom x 16
Min 1: Alternate DB Snatch 10-16 reps (30-17kg)
Min 2: 16-20 Jump over Box
Min 3: 14-18 Swings (32-24kg/24kg-20kg)
Min 4: Alternate Pistols or Heavy Lunges 10-16 reps
*You should choose a rep range that you can finish in 45 sec
Δευτέρα 9 Μαΐου 2016
10.5.16 (Tuesday)
A. Conditioning
On the 4th minute minute x 4 sets alternate :
A.600mt Row + unbroken Toes to bar (when you brake rest up to the 4th minute)
B.600mt Row + 25 burpees over Rower
B. Strength
A.Dead lift :
1 set x 20 reps @ 50% of 1RM
+ 3 sets x 10 reps @ 50%
Rest as needed between sets
B. Strict Muscle ups 3 position
4 sets x 2reps or 6 sets x 1 rep (at each position hold 1-2 sec, Pull/Transition and bottom position/ Top position with palms facing outwrad, you can scale it from Box)
C. Conditioning
For Time
100 wall ball
150 DU
D. Finisher (not compulsary, εάν θέλετε το κάνετε)
6 rnds of
10mt Handstand walk
1 Rope Climb
On the 4th minute minute x 4 sets alternate :
A.600mt Row + unbroken Toes to bar (when you brake rest up to the 4th minute)
B.600mt Row + 25 burpees over Rower
B. Strength
A.Dead lift :
1 set x 20 reps @ 50% of 1RM
+ 3 sets x 10 reps @ 50%
Rest as needed between sets
B. Strict Muscle ups 3 position
4 sets x 2reps or 6 sets x 1 rep (at each position hold 1-2 sec, Pull/Transition and bottom position/ Top position with palms facing outwrad, you can scale it from Box)
C. Conditioning
For Time
100 wall ball
150 DU
D. Finisher (not compulsary, εάν θέλετε το κάνετε)
6 rnds of
10mt Handstand walk
1 Rope Climb
Κυριακή 8 Μαΐου 2016
9.5.16 (Monday)
A. Olympic Weight Lifting
Warm up with the following complex, 5 reps per exercise :
Muscle Snatch/Sot Press/OHS/Kang Squats
Then build a max Snatch for the day single reps
B. Strength
Front Squat 5 sets x 2 reps (@80%- you can do 3 sets if you want to have fresh legs for the wod)
Heavy Hollow Pull ups 3 sets x 3 reps
*Optional 4 sets of Snatch Pulls x 3 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)
C. Conditioning
For Time
10 Strict Deficit HSPU
10 Strict Chest to bar Pull ups (feet must be straight and forward from the pull up bar)
10 Squat Snatches (60kg/40-30kg)
20 Strict Hspu with ab mat and 2 x 5kg plates
20 Chest to bar pull ups
20 Power Snatches
30 Kipping Hspu
30 Pull ups
30 OHS
D. Core
Accumulate 2 min in Hollow Position
Accessory Work 3-5 sets x 5 reps Hollow Ring Push ups (not compulsary )
Warm up with the following complex, 5 reps per exercise :
Muscle Snatch/Sot Press/OHS/Kang Squats
Then build a max Snatch for the day single reps
B. Strength
Front Squat 5 sets x 2 reps (@80%- you can do 3 sets if you want to have fresh legs for the wod)
Heavy Hollow Pull ups 3 sets x 3 reps
*Optional 4 sets of Snatch Pulls x 3 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)
C. Conditioning
For Time
10 Strict Deficit HSPU
10 Strict Chest to bar Pull ups (feet must be straight and forward from the pull up bar)
10 Squat Snatches (60kg/40-30kg)
20 Strict Hspu with ab mat and 2 x 5kg plates
20 Chest to bar pull ups
20 Power Snatches
30 Kipping Hspu
30 Pull ups
30 OHS
D. Core
Accumulate 2 min in Hollow Position
Accessory Work 3-5 sets x 5 reps Hollow Ring Push ups (not compulsary )
Παρασκευή 6 Μαΐου 2016
7.5.16 (Saturday)
A. Strength
Warm up with tall jerks and jerk balances
Build a heavy (75-80%) Jerk from Racks and then
Emom x 8, 1-2reps of Split or Power Jerks
B. Gymnastics
For Time
75 Chest to bar Pull ups
C. Conditioning
4-5 sets of
800mt Run (Run at your tempo mode i.e. 3 min)
400mt Jog (Jog 400mt in 3 min)
D. Core work
L sit
Ghd work
Hyperextensions
Warm up with tall jerks and jerk balances
Build a heavy (75-80%) Jerk from Racks and then
Emom x 8, 1-2reps of Split or Power Jerks
B. Gymnastics
For Time
75 Chest to bar Pull ups
C. Conditioning
4-5 sets of
800mt Run (Run at your tempo mode i.e. 3 min)
400mt Jog (Jog 400mt in 3 min)
D. Core work
L sit
Ghd work
Hyperextensions
Πέμπτη 5 Μαΐου 2016
6.5.16 (Friday)
A. Olympic Weight Lifting and Barebell Cycling
Warm up with Muscle Snatches/ Sot Presses and 3 position Snatches
Then quickly build a heavy Snatch up to 80%, drop - 10kg and
Emom x 6
5 touch and go Power Snatches
Rest 1 min drop -5kg and 1-3 reps touch and every 30 sec for 3 minutes
B. Strength
3 sets x 3 reps of Heavy Front Squat
* During rest practise your handstand walk including at your front squat warm up sets
C. Conditioning
For Time
7 rnds
7 reps of Power Clean (43kg)
7 reps of Thrusters
7 reps of bar facing Burpees
D. Cool Down and Stretch
Warm up with Muscle Snatches/ Sot Presses and 3 position Snatches
Then quickly build a heavy Snatch up to 80%, drop - 10kg and
Emom x 6
5 touch and go Power Snatches
Rest 1 min drop -5kg and 1-3 reps touch and every 30 sec for 3 minutes
B. Strength
3 sets x 3 reps of Heavy Front Squat
* During rest practise your handstand walk including at your front squat warm up sets
C. Conditioning
For Time
7 rnds
7 reps of Power Clean (43kg)
7 reps of Thrusters
7 reps of bar facing Burpees
D. Cool Down and Stretch
Τρίτη 3 Μαΐου 2016
4.5.16 (Wednesday)
A. Olympic Weight Lifting
Warm up with : Muscle Cleans/ Clean Sot Presses/ Power Cleans/ Tall Jerks
Then work up to 80% of your best Clean and jerk and do 2 reps of 1 Clean + 1 Split Jerk + 1 Power Jerk
B. Strength
3-4 rnds of
1. Push Press x 3 reps
2. Strict Toes to bar x 3-5 reps
C. Conditioning
For Time
5 rnds of
7 Hang Power Cleans (60-50kg/ 40-30kg)
5 Ring Muscle ups or 10 Ring Dips
2 Rope Climbs
D. Cool Down
Warm up with : Muscle Cleans/ Clean Sot Presses/ Power Cleans/ Tall Jerks
Then work up to 80% of your best Clean and jerk and do 2 reps of 1 Clean + 1 Split Jerk + 1 Power Jerk
B. Strength
3-4 rnds of
1. Push Press x 3 reps
2. Strict Toes to bar x 3-5 reps
C. Conditioning
For Time
5 rnds of
7 Hang Power Cleans (60-50kg/ 40-30kg)
5 Ring Muscle ups or 10 Ring Dips
2 Rope Climbs
D. Cool Down
Δευτέρα 2 Μαΐου 2016
3.5.16 (Tuesday)
A. Strength
4 rnds of
Back Squat 5 reps heavy
Strict HSPU 3-5 reps (deficit)
*Rest as needed between reps
B. Conditioning (Tempo)
Row 3 min work/ 1 min rest until you accumulate 3000km
C. Conditioning (wod)
Amrap 10 min
50 du
10 Back Squat (60kg)
D. Core
Accumulate 2-3 min Hollow Hold
4 rnds of
Back Squat 5 reps heavy
Strict HSPU 3-5 reps (deficit)
*Rest as needed between reps
B. Conditioning (Tempo)
Row 3 min work/ 1 min rest until you accumulate 3000km
C. Conditioning (wod)
Amrap 10 min
50 du
10 Back Squat (60kg)
D. Core
Accumulate 2-3 min Hollow Hold
Κυριακή 1 Μαΐου 2016
2.5.16 (Monday)
A. Olympic Weight Lifting
Warm up with 5 reps of complex : Muscle Snatch/ Sot Press/ Snatch Balance
Then work your way up to a 2 rep @ 80% of Full Snatch and finish
B. Strength
3-4 rnds of
2 Reps of Snatch Balance + 1 OHS
1-2 Rep of Hollow Strict Muscle up (you can use weighted without loosing the hollow position)
3 Reps of Hollow Weighted Pull up
C. Conditioning
For time : https://www.youtube.com/watch?v=nwaJL0B2pt8
10 rnds of
12 Dead Lifts (70kg/47kg)
9 Hang Power Cleans
6 Push Jerks
D. Cool Down
Warm up with 5 reps of complex : Muscle Snatch/ Sot Press/ Snatch Balance
Then work your way up to a 2 rep @ 80% of Full Snatch and finish
B. Strength
3-4 rnds of
2 Reps of Snatch Balance + 1 OHS
1-2 Rep of Hollow Strict Muscle up (you can use weighted without loosing the hollow position)
3 Reps of Hollow Weighted Pull up
C. Conditioning
For time : https://www.youtube.com/watch?v=nwaJL0B2pt8
10 rnds of
12 Dead Lifts (70kg/47kg)
9 Hang Power Cleans
6 Push Jerks
D. Cool Down
Πέμπτη 28 Απριλίου 2016
30.4.16 (Saturday)
A. Conditioning (Track)
3 rnds of
400mt - 1.30-1.20 min
200mt - jogging
300mt - 1.20-1.10 min
150mt - Jogging
200mt- Hard Running 30 sec
100mt - Jogging
*Rest 3 min or until heart rates drops below 120bpm
B. Strength
Establish a heavy 12 Rm Front Squat
C. Gymnastics
Choose a skill and practise it for 12 min
D. Conditioning
Amrap 13 min of
10 Hang power Clean (70-60kg/ 55-45kg)
20 Toes to bar
10 Bench Press (70/50kg)
20 Burpees
3 rnds of
400mt - 1.30-1.20 min
200mt - jogging
300mt - 1.20-1.10 min
150mt - Jogging
200mt- Hard Running 30 sec
100mt - Jogging
*Rest 3 min or until heart rates drops below 120bpm
B. Strength
Establish a heavy 12 Rm Front Squat
C. Gymnastics
Choose a skill and practise it for 12 min
D. Conditioning
Amrap 13 min of
10 Hang power Clean (70-60kg/ 55-45kg)
20 Toes to bar
10 Bench Press (70/50kg)
20 Burpees
29.4.16 (Friday)
A. Olympic Weight Lifting
1.Establish a heavy Clean and Jerk 90%
2.Then amrap 3 min minus 10kg from heavy Clean and jerk (i.e. if you have reached 90 kg clean and jerk then use 80kg for the amrap)
3. Then reduce another 10kg from the bar weight (i.e. 70kg) and do 6 sets of 30 work (amrap) : 30 sec off brake
B. Strength
3-4 Sets of 3 rm Push Press
C. Conditioning
Amrap 25 min
10 Dead Lifts (40% of 1RM)
15 Box Jumps
20 Kcal Row
25 Pull ups
D. Cool down and stretch
1.Establish a heavy Clean and Jerk 90%
2.Then amrap 3 min minus 10kg from heavy Clean and jerk (i.e. if you have reached 90 kg clean and jerk then use 80kg for the amrap)
3. Then reduce another 10kg from the bar weight (i.e. 70kg) and do 6 sets of 30 work (amrap) : 30 sec off brake
B. Strength
3-4 Sets of 3 rm Push Press
C. Conditioning
Amrap 25 min
10 Dead Lifts (40% of 1RM)
15 Box Jumps
20 Kcal Row
25 Pull ups
D. Cool down and stretch
Τρίτη 26 Απριλίου 2016
27.4.16 (Wednesday)
A. Olympic Weight Lifting
Clean and Jerk
Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)
Then work your way up to 85% and do 4 sets x 1-2 reps @ 85-90 % plus 1-2 back off sets @ 80%
Finish with 3 sets of heavy 5 reps of Front Squat
C. Gymnastics
3-4 rnds for quality
3-5 Strict Toes to bar https://www.youtube.com/watch?v=at_A-H6JTGk
10 alternate Pistols (use weight)
D. Conditioning
Emom x 5
6 Touch and go Power Snatches (60kg-50kg/ 40-30kg)
Run 800mt @ 80%
Emom x 4
15-21 Wall Balls
Run 600mt @ 80%
Emom x 3
10 Hang Power Snatch (50-45kg/30-25kg)
E. Cool Down and stretch
Clean and Jerk
Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)
Then work your way up to 85% and do 4 sets x 1-2 reps @ 85-90 % plus 1-2 back off sets @ 80%
Finish with 3 sets of heavy 5 reps of Front Squat
C. Gymnastics
3-4 rnds for quality
3-5 Strict Toes to bar https://www.youtube.com/watch?v=at_A-H6JTGk
10 alternate Pistols (use weight)
D. Conditioning
Emom x 5
6 Touch and go Power Snatches (60kg-50kg/ 40-30kg)
Run 800mt @ 80%
Emom x 4
15-21 Wall Balls
Run 600mt @ 80%
Emom x 3
10 Hang Power Snatch (50-45kg/30-25kg)
E. Cool Down and stretch
E. Cool down and stretch
26.4.16 (Tuesday)
A. Conditioning
Interval Tempo
5 min work x 3 sets (@80-85% Effort)
Rotate Continuously
750mt Row
75 Du
Active rest until heart rate drops below 130 bpm
B. Conditioning (wod)
For Time
21 Power Clean (60kg/50kg)
21 HSPU strict
15 Power Clean (70kg/55-60kg)
15 Hspu Deficit (2 x 25kg) Kipping
9 Power Clean (80kg/60-70kg)
9 Strict Hspu Deficit
C. Conditioning Emom x 12
Min 1: 2-3 Rope Climbs
Min 2: 15-20 Hands Release Push ups
Interval Tempo
5 min work x 3 sets (@80-85% Effort)
Rotate Continuously
750mt Row
75 Du
Active rest until heart rate drops below 130 bpm
B. Conditioning (wod)
For Time
21 Power Clean (60kg/50kg)
21 HSPU strict
15 Power Clean (70kg/55-60kg)
15 Hspu Deficit (2 x 25kg) Kipping
9 Power Clean (80kg/60-70kg)
9 Strict Hspu Deficit
C. Conditioning Emom x 12
Min 1: 2-3 Rope Climbs
Min 2: 15-20 Hands Release Push ups
Κυριακή 24 Απριλίου 2016
25.4.16 (Monday)
A. Olympic Weight Lifting
Squat Snatch
Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses
Then work your way up to 85-90% and do 4 sets x 2 reps @ 85-90 % (rest 30 sec between reps) plus two back off sets @ 80%
B. Strength
3 sets of Back Squat 5 reps (Heavy)
C. Gymnastics
Alternate Emom x 10
1. Strict Muscle up 1-3
2. Kipping Bar Muscle up 1-4 unbroken
D. Conditioning
Amrap 9 min
3 rnds of
Handstand walk 30mt
25 Burpees
Remaining Time Thrusters (50kg/40kg)
E. Core work
Squat Snatch
Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses
Then work your way up to 85-90% and do 4 sets x 2 reps @ 85-90 % (rest 30 sec between reps) plus two back off sets @ 80%
B. Strength
3 sets of Back Squat 5 reps (Heavy)
C. Gymnastics
Alternate Emom x 10
1. Strict Muscle up 1-3
2. Kipping Bar Muscle up 1-4 unbroken
D. Conditioning
Amrap 9 min
3 rnds of
Handstand walk 30mt
25 Burpees
Remaining Time Thrusters (50kg/40kg)
E. Core work
Πέμπτη 21 Απριλίου 2016
22.4.16 (Friday)
A. Strength
Establish a max Back Squat with good technique (week 6)
B. Strength Endurance (Conditioning)
Warm up with Muscle Snatches/Pull ups and Ring Dips
Alternate on every 30 sec for 5 mins
1. 3-5reps touch and go Power Snatch (65-75%)
2. 1-3 Muscle ups or 3-5 Ring Dips
C. Interval Emom Conditioning
4 rnds of
Min 1: 15 Shoulder to Overhead 50-55%
Min 2: 20 alternate Lunges heavy
Min 3: 60 du
Establish a max Back Squat with good technique (week 6)
B. Strength Endurance (Conditioning)
Warm up with Muscle Snatches/Pull ups and Ring Dips
Alternate on every 30 sec for 5 mins
1. 3-5reps touch and go Power Snatch (65-75%)
2. 1-3 Muscle ups or 3-5 Ring Dips
C. Interval Emom Conditioning
4 rnds of
Min 1: 15 Shoulder to Overhead 50-55%
Min 2: 20 alternate Lunges heavy
Min 3: 60 du
Τρίτη 19 Απριλίου 2016
20.4.16 (Wednesday)
B. Olympic Weight Lifting
Clean and Jerk
Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
Finish with 2-3 sets of 80% x 2 reps of Back Squat
C. Gymnastics
5 sets of Strict Defict Hspu and then
Then 1 set of 85% effort of your unbroken normal sttict Headstand (one abmat and 2 x 10kg plates) and finally 1 set of unbroken kipping Headstands (one abmat between 2 x 10kg plates)
D. Conditioning
On the 3 rnds minute x 5 sets
15 Dead Lift @ 50-60%
21 Box Jumps
15 wall Balls
E. Cool down and stretch
Clean and Jerk
Warm up with Muscle Cleans/ Clean sot Presses/ Split jerk from behind and cross over symmetry (bands)
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
Finish with 2-3 sets of 80% x 2 reps of Back Squat
C. Gymnastics
5 sets of Strict Defict Hspu and then
Then 1 set of 85% effort of your unbroken normal sttict Headstand (one abmat and 2 x 10kg plates) and finally 1 set of unbroken kipping Headstands (one abmat between 2 x 10kg plates)
D. Conditioning
On the 3 rnds minute x 5 sets
15 Dead Lift @ 50-60%
21 Box Jumps
15 wall Balls
E. Cool down and stretch
19.4.16 (Tuesday)
A. Conditioning
Interval Tempo on a Rowing Machine or Run (80-85%)
5 min work
Active Rest untill heart rate drops below 130bpm
4 min work
Active Rest untill heart rate drops below 130bpm
3 min work
Active Rest untill heart rate drops below 130bpm
B. Conditioning (wod)
For Time
30 Clean and jerk (60%)
50 Toes to bar
C. Conditioning Emom x 14
Min 1: 15-20 Burpees odd
Min 2: 5-7 Strict pull ups
Interval Tempo on a Rowing Machine or Run (80-85%)
5 min work
Active Rest untill heart rate drops below 130bpm
4 min work
Active Rest untill heart rate drops below 130bpm
3 min work
Active Rest untill heart rate drops below 130bpm
B. Conditioning (wod)
For Time
30 Clean and jerk (60%)
50 Toes to bar
C. Conditioning Emom x 14
Min 1: 15-20 Burpees odd
Min 2: 5-7 Strict pull ups
Δευτέρα 18 Απριλίου 2016
18.4.16 (Monday)
A. Strength
Front Squat (6th week)
B. Olympic Weight Lifting
Snatch From Blocks or from Hang
Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
C. Gymnastics
6 sets of Strict 3 position Muscle ups (pull up/transition/Support) 3 sec at each position
Then 2 sets of 85% effort of your unbroken Kipping Muscle ups i.e. If you can do 10 Muscle ups unbroken then do 8 reps
D. Conditioning
On every 2 min x 6
2 Rope Climbs
50 Du
15 Swings
E. Core work
Front Squat (6th week)
B. Olympic Weight Lifting
Snatch From Blocks or from Hang
Warm up with Muscle Snatches/ Close Grip OHS/Sot Presses
Then work your way up to 80-85% and do 4 sets x 2 reps @ 80-85 % plus one back off set @ 75-80%
C. Gymnastics
6 sets of Strict 3 position Muscle ups (pull up/transition/Support) 3 sec at each position
Then 2 sets of 85% effort of your unbroken Kipping Muscle ups i.e. If you can do 10 Muscle ups unbroken then do 8 reps
D. Conditioning
On every 2 min x 6
2 Rope Climbs
50 Du
15 Swings
E. Core work
Σάββατο 16 Απριλίου 2016
16.4.16 (Sautrday)
A. Skill
Choose a weakness and practise it for 15 minutes
B. Conditioning (Tempo Intervals ) 85% of Effort
4 x 800mt
*Alternate reps between Run and Row, begin again when HR goes below 130bpm (measure your heart beat every 6 sec and if its below 13 start)
C. Conditioning (Buffer Capacity)
3-4 Sets
Work 120 sec : Rest 90 sec
2 Aerobic Exercise (i.e. Burpees/Box Jumps/DU/ Empty sled/Russian swings)
Range of Reps 15-20 reps
e.g Amrap 2 min : 15-20 Burpees and 15-20 Box Jumps Rest 90 sec and repeat for 3 sets
D. Cool Down Easy Row and Stretch
Choose a weakness and practise it for 15 minutes
B. Conditioning (Tempo Intervals ) 85% of Effort
4 x 800mt
*Alternate reps between Run and Row, begin again when HR goes below 130bpm (measure your heart beat every 6 sec and if its below 13 start)
C. Conditioning (Buffer Capacity)
3-4 Sets
Work 120 sec : Rest 90 sec
2 Aerobic Exercise (i.e. Burpees/Box Jumps/DU/ Empty sled/Russian swings)
Range of Reps 15-20 reps
e.g Amrap 2 min : 15-20 Burpees and 15-20 Box Jumps Rest 90 sec and repeat for 3 sets
D. Cool Down Easy Row and Stretch
Παρασκευή 15 Απριλίου 2016
15.4.16 (Friday)
A. Olympic Weight Lifting (Cycling)
5 sets on every 90 sec
1 Power Snatch + 1 Hang Squat Snatch + 2 OHS
(reduce 5 kg) immediately follwoed by
Emom x 6
3 Power Snatches touch and go + 1 OHS
(reduce 5 kg) immediately follwoed by
Every 30 sec x 3 min
3-5 Touch and go Power Snatches
B. Strength
3 circuits
Back Squat (5the week)
Hollow Strict Pull ups 3-5 reps (use light weight)
Muscular Endurance :
1 set of max reps in 70% of Back Squat
1 set of max reps strict pull ups
C. Conditioning
In 9 minutes
Row 1000mt
50 wall ball
Remaining time : amrap Kipping Muscle ups or Ring Dips
5 sets on every 90 sec
1 Power Snatch + 1 Hang Squat Snatch + 2 OHS
(reduce 5 kg) immediately follwoed by
Emom x 6
3 Power Snatches touch and go + 1 OHS
(reduce 5 kg) immediately follwoed by
Every 30 sec x 3 min
3-5 Touch and go Power Snatches
B. Strength
3 circuits
Back Squat (5the week)
Hollow Strict Pull ups 3-5 reps (use light weight)
Muscular Endurance :
1 set of max reps in 70% of Back Squat
1 set of max reps strict pull ups
C. Conditioning
In 9 minutes
Row 1000mt
50 wall ball
Remaining time : amrap Kipping Muscle ups or Ring Dips
Τρίτη 12 Απριλίου 2016
13.4.16 (Wednesday)
A. Olympic Weight Lifting
Establish a max Clean and Jerk for the day
B. Strength
4 sets of Front Squat (5th week)
C. Skill
6 x 3 HSPU Strict from Deficit
1 x max Strict Hspu 1 abmat and 2 10kg plates
1 x max Kipping Hspu
D. Conditioning
Ladder
2/4/6/8/10
Bar Muscle ups
Hang Power Snatch (50/30kg)
Establish a max Clean and Jerk for the day
B. Strength
4 sets of Front Squat (5th week)
C. Skill
6 x 3 HSPU Strict from Deficit
1 x max Strict Hspu 1 abmat and 2 10kg plates
1 x max Kipping Hspu
D. Conditioning
Ladder
2/4/6/8/10
Bar Muscle ups
Hang Power Snatch (50/30kg)
12.4.16 (Tuesday)
A. Skill
In 15 min practise a skill
B. Conditioning
5 rnds of
Min 1: 1 leg less rope climb + 1 with legs
Min 2: 5 Reps Close grip OHS @75%
Min 3: 3 Strict toes to bar followed by 10-15 kipping toes to bar
Min 4: Rest
C. Cool down
12 min easy Run or Row
*On wednesday there will be a max Clean and jerk
In 15 min practise a skill
B. Conditioning
5 rnds of
Min 1: 1 leg less rope climb + 1 with legs
Min 2: 5 Reps Close grip OHS @75%
Min 3: 3 Strict toes to bar followed by 10-15 kipping toes to bar
Min 4: Rest
C. Cool down
12 min easy Run or Row
*On wednesday there will be a max Clean and jerk
Κυριακή 10 Απριλίου 2016
11.4.16 (Monday)
A. Olympic weight Lifting
Establish a max Snatch for the day
B. Strength
4-5 sets of Back Squat (5th week)
C. Skill
5 sets x 3 Strict Muscle ups (scale from Box)
+
2 sets of kipping Muscle ups
D. Conditioning
3 rnds of
25 Kcal Row
25 Burpees over Row
50 DU
Establish a max Snatch for the day
B. Strength
4-5 sets of Back Squat (5th week)
C. Skill
5 sets x 3 Strict Muscle ups (scale from Box)
+
2 sets of kipping Muscle ups
D. Conditioning
3 rnds of
25 Kcal Row
25 Burpees over Row
50 DU
Πέμπτη 7 Απριλίου 2016
8.4.16 (Friday - low week)
A. Olympic Strength
Warm up with following complex
5 reps Muscle Clean/ 4 Reps Front Squat/ 3 Reps Clean sot Press/ 2 reps Split jerk from behind
Then
Build a Clean and jerk up to 80% and perform 3 sets of 1 rep
B. Strength
3 sets of Front Squat (4th week)
C. Conditioning
Emom x 16 min
Min 1: Exercise 1
Min 2: Exercise 2
Min 3: Combination of exercise 3 and 4
Min 4 : Active Rest
Warm up with following complex
5 reps Muscle Clean/ 4 Reps Front Squat/ 3 Reps Clean sot Press/ 2 reps Split jerk from behind
Then
Build a Clean and jerk up to 80% and perform 3 sets of 1 rep
B. Strength
3 sets of Front Squat (4th week)
C. Conditioning
Emom x 16 min
Min 1: Exercise 1
Min 2: Exercise 2
Min 3: Combination of exercise 3 and 4
Min 4 : Active Rest
Τετάρτη 6 Απριλίου 2016
6.4.16 (Wednesday Low week)
A. Strength
Russian Cycle Back Squat (4th week)
3 sets
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch up to 80% x 1 rep x 3 sets
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
2-3 sets at medium intensity
Snatch (Αρασέ)
E. Gymnastics
4 x 15-20 sec Handstand Balance
3 x 3-5 Strict Deficit Hspu
1 x Strict amrap @ 80% effort
1 x kipping amrap @ 80% effort
* Rest as needded between sets
Russian Cycle Back Squat (4th week)
3 sets
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch up to 80% x 1 rep x 3 sets
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
2-3 sets at medium intensity
Snatch (Αρασέ)
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during lifts
|
snatch segment/ dead lift
|
3-4 sets of 1-3 cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull strength
|
Muscle Snatch
|
3-5 sets of 3 reps @75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling Strength
|
Snatch Pull or High pull
|
3- 5sets x 3-5 reps @ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps @80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|
E. Gymnastics
4 x 15-20 sec Handstand Balance
3 x 3-5 Strict Deficit Hspu
1 x Strict amrap @ 80% effort
1 x kipping amrap @ 80% effort
* Rest as needded between sets
Τρίτη 5 Απριλίου 2016
5.4.16 (Tuesday-Low week)
A. Olympic Weight Lifting
Warm up using Clean Sot Press
Then
Build a 80% 2 reps Jerk from Racks x 3 sets
B. Supplement Exercises
2 sets x 3 reps for Jerk i.e. Push Press or Strict Press
C. Emom work x 12 min
Min 1: Exercise A
Min 2 : Exercise B
Min 3: Exercise C
Warm up using Clean Sot Press
Then
Build a 80% 2 reps Jerk from Racks x 3 sets
B. Supplement Exercises
2 sets x 3 reps for Jerk i.e. Push Press or Strict Press
C. Emom work x 12 min
Min 1: Exercise A
Min 2 : Exercise B
Min 3: Exercise C
Δευτέρα 4 Απριλίου 2016
4.4.16 (Low week)
A. Olympic Strength
Warm up using closed grip OHS or Snatch Balance 3 reps with pause at bottom
Then Work up to 80% Snatch 1 rep x 3 sets
B. Strength/Skill
3 rnds of
1. Front Squat (week 4 of Russian Cycle)
2. Strict Muscle ups 2 reps/ Rest 45 sec followed by Kipping Muscle ups @ 80%
*Rest as needed between sets
C. Conditioning
Wod of your choice at tempo pace
Warm up using closed grip OHS or Snatch Balance 3 reps with pause at bottom
Then Work up to 80% Snatch 1 rep x 3 sets
B. Strength/Skill
3 rnds of
1. Front Squat (week 4 of Russian Cycle)
2. Strict Muscle ups 2 reps/ Rest 45 sec followed by Kipping Muscle ups @ 80%
*Rest as needed between sets
C. Conditioning
Wod of your choice at tempo pace
Σάββατο 2 Απριλίου 2016
2.4.16 (Saturday)
A. Warm up with the following Complex
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
Depending on how you feel Clean and 2 jerks go heavy for 15 min
C. Strength
3-4 Circuits
1.Push Press x 3-5 rep
2. Heavy Pull ups or Legless rope Climbs 3 reps
E. Conditioning
Lactic Acid Power and capacity Intervals
2 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 45 sec Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.15 min/
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
Depending on how you feel Clean and 2 jerks go heavy for 15 min
C. Strength
3-4 Circuits
1.Push Press x 3-5 rep
2. Heavy Pull ups or Legless rope Climbs 3 reps
E. Conditioning
Lactic Acid Power and capacity Intervals
Choose 2 or 3 exercises that you have a muscular endurance weakness, (ειδικά όταν τις βάζετε μαζί δλδ σε ζευγάρι ασκήσεων) i.e. Thrusters and Pull ups. The load of the weight should always be at 50-60% of Max 1RM. The reps should be at 15-20. For Thrusters and pull ups for an athlete with a thruster at 80kg max 1RM the program will be as follows:
In one minute perform 20 reps of 40kg thrusters and 20 pull ups as fast as possible. Rest 90 sec between sets repeat another 2 times. Second set might be 15 reps and third set might be 12 reps Rest 6-8 Minutes and repeat for another couplet or triplet using different exercises
2 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 45 sec Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.15 min/
Παρασκευή 1 Απριλίου 2016
1.4.16 (Friday)
A. Strength (warm up your core and hips)
Russian Routine Back Squat week 3
B. Skill
Choose a skill and work it for 15 min
C. Aerobic Tempo Interval
5 rnds of
Min 0-1: Toes to bar 10-15 unbroken
Min 1.30-2.00 : Rest
Min 2-3 : Sled push 50-60mt (35/25kg)
Min 3.30-4.00: Rest
Min 4-5 : 10-18 Burpees over Bar
Min 5.30-6.00: Rest
Min 6-7 : 15-21 Wall Ball or Row for Kcal
Russian Routine Back Squat week 3
B. Skill
Choose a skill and work it for 15 min
C. Aerobic Tempo Interval
5 rnds of
Min 0-1: Toes to bar 10-15 unbroken
Min 1.30-2.00 : Rest
Min 2-3 : Sled push 50-60mt (35/25kg)
Min 3.30-4.00: Rest
Min 4-5 : 10-18 Burpees over Bar
Min 5.30-6.00: Rest
Min 6-7 : 15-21 Wall Ball or Row for Kcal
Τρίτη 29 Μαρτίου 2016
30.3.16
A. Strength
Russian Cycle Front Squat (3rd week)
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch 2 rm @ 90% . Rest 1min between reps. Plus 2-3 sets at the same weight 1 rep. Rest 2 min between sets and finish with one set @85 x 2 rep and one set @80% x 1 rep
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
Snatch (Αρασέ)
E. Gymnastics
For Time
20mt Handstand walk or plate walks
20 HSPU
20 Ring Dips
20 Push ups hands Release
15mt Handstand walk
15 HSPU
15 Ring Dips
15 Push ups
10mt Hnadstand walk
10 HSPU
10 Ring Dips
10 Push ups
F. Conditioning
Aerobic Metcon 10-15 min
Russian Cycle Front Squat (3rd week)
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch 2 rm @ 90% . Rest 1min between reps. Plus 2-3 sets at the same weight 1 rep. Rest 2 min between sets and finish with one set @85 x 2 rep and one set @80% x 1 rep
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
Snatch (Αρασέ)
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during lifts
|
snatch segment/ dead lift
|
3-4 sets of 1-3 cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull strength
|
Muscle Snatch
|
3-5 sets of 3 reps @75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling Strength
|
Snatch Pull or High pull
|
3- 5sets x 3-5 reps @ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps @80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|
E. Gymnastics
For Time
20mt Handstand walk or plate walks
20 HSPU
20 Ring Dips
20 Push ups hands Release
15mt Handstand walk
15 HSPU
15 Ring Dips
15 Push ups
10mt Hnadstand walk
10 HSPU
10 Ring Dips
10 Push ups
F. Conditioning
Aerobic Metcon 10-15 min
Δευτέρα 28 Μαρτίου 2016
29.3.16 (Tuesday)
A.Mobility + Technique
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerks
3 sets of (use more weight than last week)
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a heavy Power Clean + 2 split jerks or push jerks. (aim for 2.5kg more than last week)
Then do 6 sets of 1 power Clean and 1 Jerk at the same weight
*Rest as needed between sets
C. Supplement Exercises for Jerk
Strict Press
4 sets of 3-5 reps @85%
Rest as needed
D. Conditioning
Alternate Emom x 8
Exercise 1: odd minute
Exercise 2 : even minute
Alternate Emom x 8
Exercise 3: odd minute
Exercise 4 : even minute
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerks
3 sets of (use more weight than last week)
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a heavy Power Clean + 2 split jerks or push jerks. (aim for 2.5kg more than last week)
Then do 6 sets of 1 power Clean and 1 Jerk at the same weight
*Rest as needed between sets
C. Supplement Exercises for Jerk
Strict Press
4 sets of 3-5 reps @85%
Rest as needed
D. Conditioning
Alternate Emom x 8
Exercise 1: odd minute
Exercise 2 : even minute
Alternate Emom x 8
Exercise 3: odd minute
Exercise 4 : even minute
Κυριακή 27 Μαρτίου 2016
28.3.16 (Monday)
Α. Russian Cycle
week 3.........2 days Back Squat + 1 day Front Squat (3 days per week)
*In case your Snatch has greater weakness than your Leg Strength, start with snatch first followed by front Squat
B. Mobility Complex (add 2.5kg more than last week)
Perform 2 sets x 3 reps + 2 reps of Sot Press in the following positions
1. 3 reps OHS (normal speed) + 2 Sot Presses
2. 3 reps OHS (with 3sec pause in bottom ) + 2 Sot Presses
3. 3 reps OHS (1 + 1/2) + 2 Sot Presses
C. Olympic Weight Lifting (add 2.5kg more than last week)
Warm up with the following complex with light weight
3 sets of :
1. Snatch pull
2. Muscle Snatch
3. Power Snatch
4. Snatch Balance
5. Full Snatch
* Rest 15 sec between reps if you want so
Then
Full Snatch up to 90% x 2 reps (rest 45 sec between reps)
Full Snatch 85% x 2 reps (rest 30 sec between reps)
Full Snatch 90% x 1 rep
Full Snatch 85% x 3-5 reps ( rest 15-30 sec, NO misses)
* You can Rest as much as you like between sets
D. Gymnastics
Amrap 3 min Strict Muscle ups for "quality"
Rest 3-5 min
Amrap 5 min Kipping Muscle ups
*Scale options from box
E. 7 Min wod of your choice (exercises Power Snatch/ and 2 exercises that you are weak)
week 3.........2 days Back Squat + 1 day Front Squat (3 days per week)
*In case your Snatch has greater weakness than your Leg Strength, start with snatch first followed by front Squat
B. Mobility Complex (add 2.5kg more than last week)
Perform 2 sets x 3 reps + 2 reps of Sot Press in the following positions
1. 3 reps OHS (normal speed) + 2 Sot Presses
2. 3 reps OHS (with 3sec pause in bottom ) + 2 Sot Presses
3. 3 reps OHS (1 + 1/2) + 2 Sot Presses
C. Olympic Weight Lifting (add 2.5kg more than last week)
Warm up with the following complex with light weight
3 sets of :
1. Snatch pull
2. Muscle Snatch
3. Power Snatch
4. Snatch Balance
5. Full Snatch
* Rest 15 sec between reps if you want so
Then
Full Snatch up to 90% x 2 reps (rest 45 sec between reps)
Full Snatch 85% x 2 reps (rest 30 sec between reps)
Full Snatch 90% x 1 rep
Full Snatch 85% x 3-5 reps ( rest 15-30 sec, NO misses)
* You can Rest as much as you like between sets
D. Gymnastics
Amrap 3 min Strict Muscle ups for "quality"
Rest 3-5 min
Amrap 5 min Kipping Muscle ups
*Scale options from box
E. 7 Min wod of your choice (exercises Power Snatch/ and 2 exercises that you are weak)
Σάββατο 26 Μαρτίου 2016
26.3.16 (Saturday)
A. Warm up with the following Complex
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
On every 90 sec 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets (work your way up to 85%)
Then
On every 2nd minute 1 Push Jerk + 1 Split Jerk x 3 sets @85%
C. Russian Cycle FrontSquat
3 sets only
D. Gymnastics
Amrap 8 min
6 pistols
4 Strict Pull ups
1 legless Rope Climb
E. Conditioning
Lactic Acid Power and capacity Intervals
3-4 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 45 sec Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.15 min/
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
On every 90 sec 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets (work your way up to 85%)
Then
On every 2nd minute 1 Push Jerk + 1 Split Jerk x 3 sets @85%
C. Russian Cycle FrontSquat
3 sets only
D. Gymnastics
Amrap 8 min
6 pistols
4 Strict Pull ups
1 legless Rope Climb
E. Conditioning
Lactic Acid Power and capacity Intervals
Choose 2 or 3 exercises that you have a muscular endurance weakness, (ειδικά όταν τις βάζετε μαζί δλδ σε ζευγάρι ασκήσεων) i.e. Thrusters and Pull ups. The load of the weight should always be at 50-60% of Max 1RM. The reps should be at 15-20. For Thrusters and pull ups for an athlete with a thruster at 80kg max 1RM the program will be as follows:
In one minute perform 20 reps of 40kg thrusters and 20 pull ups as fast as possible. Rest 90 sec between sets repeat another 2 times. Second set might be 15 reps and third set might be 12 reps Rest 6-8 Minutes and repeat for another couplet or triplet using different exercises
3-4 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 45 sec Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.15 min/
Πέμπτη 24 Μαρτίου 2016
24.3.16 (Thursday)
A. Skill
Choose a skill and practise it for 15 min
B. Conditioning
Emom x 30
Min 1: 5 reps of Heavy (choose a weight lifting exercise), Remaining Time amrap du
Min 2: Rest
Min 3 : 20mt Heavy Sled, Remaining time jump over box
Min 4: Rest
Min 5: Amrap Row For Kcal
Min 6: Rest
C. Core Work
Choose a skill and practise it for 15 min
B. Conditioning
Emom x 30
Min 1: 5 reps of Heavy (choose a weight lifting exercise), Remaining Time amrap du
Min 2: Rest
Min 3 : 20mt Heavy Sled, Remaining time jump over box
Min 4: Rest
Min 5: Amrap Row For Kcal
Min 6: Rest
C. Core Work
Τρίτη 22 Μαρτίου 2016
23.3.16 (Wednesday)
A. Strength
Russian Cycle Back Squat (2nd week)
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch 2 rm @ 85% . Rest 15 sec between reps. Plus 4-5 sets at the same weight. Rest 2 min between sets
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
Snatch (Αρασέ)
E. Gymnastics
Amrap 3 min : Handstand walk for distance
Rest 1 min
Amrap 3 min : Strict Hspu no abmat
Rest 1 min
Unbroken Kipping Hspu (best score)
F. Conditioning
Amrap 7 min wod
in the form of Ladders, choose 2 exercises
Russian Cycle Back Squat (2nd week)
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch 2 rm @ 85% . Rest 15 sec between reps. Plus 4-5 sets at the same weight. Rest 2 min between sets
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
Snatch (Αρασέ)
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during lifts
|
snatch segment/ dead lift
|
3-4 sets of 1-3 cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull strength
|
Muscle Snatch
|
3-5 sets of 3 reps @75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling Strength
|
Snatch Pull or High pull
|
3- 5sets x 3-5 reps @ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps @80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|
E. Gymnastics
Amrap 3 min : Handstand walk for distance
Rest 1 min
Amrap 3 min : Strict Hspu no abmat
Rest 1 min
Unbroken Kipping Hspu (best score)
F. Conditioning
Amrap 7 min wod
in the form of Ladders, choose 2 exercises
Δευτέρα 21 Μαρτίου 2016
22.3.16
A.Mobility + Technique
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerks
3 sets of (use more weight than last week)
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a heavy Power Clean + 2 split jerks or push jerks. (aim for 2.5kg more than last week)
Then do 6 sets of 1 power Clean and 1 Jerk at the same weight
*Rest as needed between sets
C. Supplement Exercises for Jerk
Strict Press
4 sets of 3-5 reps @80-85%
Rest as needed
D. Conditioning
Alternate Emom x 12
Exercise 1: odd minute
Exercise 2 : even minute
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerks
3 sets of (use more weight than last week)
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a heavy Power Clean + 2 split jerks or push jerks. (aim for 2.5kg more than last week)
Then do 6 sets of 1 power Clean and 1 Jerk at the same weight
*Rest as needed between sets
C. Supplement Exercises for Jerk
Strict Press
4 sets of 3-5 reps @80-85%
Rest as needed
D. Conditioning
Alternate Emom x 12
Exercise 1: odd minute
Exercise 2 : even minute
Κυριακή 20 Μαρτίου 2016
21.3.16 (Monday)
Α. Russian Cycle
week 2.........2 days Front Squat + 1 day Back Squat (3 days per week)
*In case your Snatch has greater weakness than your Leg Strength, start with snatch first followed by front Squat
B. Mobility Complex (add 2.5kg more than last week)
Perform 2 sets x 3 reps + 2 reps of Sot Press in the following positions
1. 3 reps OHS (normal speed) + 2 Sot Presses
2. 3 reps OHS (with 3sec pause in bottom ) + 2 Sot Presses
3. 3 reps OHS (1 + 1/2) + 2 Sot Presses
C. Olympic Weight Lifting (add 2.5kg more than last week)
Warm up with the following complex with light weight
3 sets of :
1. Snatch pull
2. Muscle Snatch
3. Power Snatch
4. Snatch Balance
5. Full Snatch
* Rest 15 sec between reps if you want so
Then
Full Snatch up to 85% x 2 reps (rest 15 sec between reps) x 4 sets x 2 reps across with the same weight. Rest between sets 2 min NO Missing Lifts
D. Gymnastics
For Quality (Scale option from Boxes) Rest as needed between reps
25-20 Ring Muscle ups + 1-3 Ring Dips with palms turning outwards at the completion of every rep-Extend and support with rings facing outwards (external rotation of rings, Κολλάμε το δικέφαλο κοντά στο σώμα και έπειτα κατεβάζουμε τους ώμους προς τα κάτω και ανοίγουμε τις παλάμες προς τα έξω, έχοντας το σώμα σε θέση hollow
E. 6 Min wod of your choice (exercises Power Snatch/ and an exercise that you are weak)
week 2.........2 days Front Squat + 1 day Back Squat (3 days per week)
*In case your Snatch has greater weakness than your Leg Strength, start with snatch first followed by front Squat
B. Mobility Complex (add 2.5kg more than last week)
Perform 2 sets x 3 reps + 2 reps of Sot Press in the following positions
1. 3 reps OHS (normal speed) + 2 Sot Presses
2. 3 reps OHS (with 3sec pause in bottom ) + 2 Sot Presses
3. 3 reps OHS (1 + 1/2) + 2 Sot Presses
C. Olympic Weight Lifting (add 2.5kg more than last week)
Warm up with the following complex with light weight
3 sets of :
1. Snatch pull
2. Muscle Snatch
3. Power Snatch
4. Snatch Balance
5. Full Snatch
* Rest 15 sec between reps if you want so
Then
Full Snatch up to 85% x 2 reps (rest 15 sec between reps) x 4 sets x 2 reps across with the same weight. Rest between sets 2 min NO Missing Lifts
D. Gymnastics
For Quality (Scale option from Boxes) Rest as needed between reps
25-20 Ring Muscle ups + 1-3 Ring Dips with palms turning outwards at the completion of every rep-Extend and support with rings facing outwards (external rotation of rings, Κολλάμε το δικέφαλο κοντά στο σώμα και έπειτα κατεβάζουμε τους ώμους προς τα κάτω και ανοίγουμε τις παλάμες προς τα έξω, έχοντας το σώμα σε θέση hollow
E. 6 Min wod of your choice (exercises Power Snatch/ and an exercise that you are weak)
Παρασκευή 18 Μαρτίου 2016
19.3.16 (Saturday)
A. Warm up with the following Complex
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
On every 90 sec 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets (work your way up to 80%)
Then
On every 2nd minute 1 Push Jerk + 1 Split Jerk x 3 sets @80-85%
C. Russian Cycle Back Squat
3 sets only
D. Gymnastics
On the Minute work
4 cycles
Min 1: 3 x Heavy Hollow Strict Chest to bar pull ups (use light weight only if you can do 5 perfect Hollow Strict Chest to bar pull ups) Hold 1-2 sec up
Min 2: Practise Pistols
Min 3: Legless Rope Climb 1 ascent
Min 4: Rest
E. Conditioning
Lactic Acid Power and capacity Intervals
3-4 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 1 min Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.30 min/
3-4 rnds of
3 Front Squat + 3 Clean Sot Press + 3 Split Jerk Behind Neck
B. Olympic Weight Lifting
On every 90 sec 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets (work your way up to 80%)
Then
On every 2nd minute 1 Push Jerk + 1 Split Jerk x 3 sets @80-85%
C. Russian Cycle Back Squat
3 sets only
D. Gymnastics
On the Minute work
4 cycles
Min 1: 3 x Heavy Hollow Strict Chest to bar pull ups (use light weight only if you can do 5 perfect Hollow Strict Chest to bar pull ups) Hold 1-2 sec up
Min 2: Practise Pistols
Min 3: Legless Rope Climb 1 ascent
Min 4: Rest
E. Conditioning
Lactic Acid Power and capacity Intervals
Choose 2 or
3 exercises that you have a muscular endurance weakness, (ειδικά όταν τις βάζετε μαζί δλδ σε ζευγάρι ασκήσεων) i.e. Thrusters and Pull
ups. The load of the weight should always be at 50-60% of Max 1RM. The reps should
be at 15-20. For Thrusters and pull ups for an athlete with a thruster
at 80kg max 1RM the program will be as follows:
In one
minute perform 20 reps of 40kg thrusters and 20 pull ups as fast as possible.
Rest 90 sec between sets repeat another 2 times. Second set might be 15 reps
and third set might be 12 reps Rest 6-8 Minutes and repeat for another couplet
or triplet using different exercises
3-4 rnds of :
/ 1 min Amrap (Choose weakness A)/
/ 1 min Rest /
/ 1 min amrap (choose weakness B) /
/ Rest 1.30 min/
18.3.16 (Friday)
A. Skill
Choose a skill and practise it for 15 min
B. Light Tempo Conditioning
On the 3rd minute x 7 sets
15- 21 Kcal
30 mt Sled 30-20kg
+ exercise of your choice
C. Stretch and mobility
Choose a skill and practise it for 15 min
B. Light Tempo Conditioning
On the 3rd minute x 7 sets
15- 21 Kcal
30 mt Sled 30-20kg
+ exercise of your choice
C. Stretch and mobility
Πέμπτη 17 Μαρτίου 2016
17.3.16 (Thursday)
A. Strength
Russian Cycle Front Squat
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch 2 rm @ 80-85% . Rest 15 sec between reps. Plus 3-4 sets at the same weight. Rest 2 min between sets
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
Snatch (Αρασέ)
E. Gymnastics
Every 90 sec x 6 sets
10mt Handstand walk to wall or plate walks + 5 Strict Hspu + 5-10 Kipping Hspu
F. Conditioning
Amrap 6 min wod
in the form of 21/15/9, choose 2 exercises
Russian Cycle Front Squat
B. Mobility for Snatch
3-5 sets with empty or light weight of:
2 close grip OHS with pause + 2 Snatch Balances + 2 Sot presses
C. Olympic Weight Lifting
Snatch From Blocks or Hang Squat Snatch 2 rm @ 80-85% . Rest 15 sec between reps. Plus 3-4 sets at the same weight. Rest 2 min between sets
D. Supplementary work
Based on your Weakness choose 1 (one from the list)
Snatch (Αρασέ)
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during
lifts
|
snatch segment/ dead
lift
|
3-4 sets of 1-3
cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull
strength
|
Muscle Snatch
|
3-5 sets of 3 reps
@75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness
and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps
of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't
finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps
cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling
Strength
|
Snatch Pull or High
pull
|
3- 5sets x 3-5 reps
@ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE
or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility
at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps
start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in
the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps
@80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|
E. Gymnastics
Every 90 sec x 6 sets
10mt Handstand walk to wall or plate walks + 5 Strict Hspu + 5-10 Kipping Hspu
F. Conditioning
Amrap 6 min wod
in the form of 21/15/9, choose 2 exercises
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