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)

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

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

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)

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

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/

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

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)

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

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

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)

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

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 

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)

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

16.3.16 (Wednesday)

A.Mobility + Technique

Warm up using empty bar or light weight

 3 sets of

 3 Clean Sot Press (at your threshold point) + 3 Tall Jerk

 3 sets of

 1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances

B. Olympic Weight Lifting

Establish a max to heavy  Power Clean + 2 split jerks or push jerks.

Then do 4 sets of 1 power Clean and  1 Jerk at the same weight

C. Supplement Exercises for Jerk

Strict Press

3-4 sets of 3-5 reps @80-85%

D. Conditioning

Emom x 10

Min 1: weakness one  15-21 reps
Min 2: Weakness two (choose your rep)

15.3.16 (Tuesday)

Α. Russian Cycle

Start a new cycle from the Beggining 2 days Back Squat + 1 day Front Squat (3 days per week)

*In case your Snatch has more weakness than your Leg Strength then start with snatch and followed by Front Squat

B. Mobility Complex (add 2.5kg more than 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 80% 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

6 x 1 reps of :

3 position Muscle up (you can use a box or free on rings depending on your strength)

1. False Grip and pull rings to chest stop 1-2 sec
2. Then Transition stop 1-2 sec
3. 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. 5 Min wod of your choice (exercises Power Snatch/ and an exercise that you are weak)

12.3.16

A. Skill

Choose one from the list and work your strength for 15 min

1. Heavy Ring Dips
2. Strict Hspu
3. Strict Hollow Pull ups chest to bar
4. Pistols
5. Strict Toes to bar

B. Conditioning

3rnds of

On the 4th minute

Run 400mt + 20 Swings

Rest as needed

3 rnds of

On the 2nd minute

20 wall balls + 50 du

C. Finish with some core exercises

Hyperextensions and Renegade rows 20-15 reps

11.3.16 (Friday)

a. Strength (warm up using Clean sot presses)

In 12 min build a 3Rm Push jerk 75%-80%

b. Skill

Practise your handstand Balance and walk 10 min

c. Conditioning

Emom x 21 min

Min 1: 3 Snatch Balances medium to heavy weight
Min 2: Row 15-21 kcal
Min 3 : 7 Burpees over bar + 1-3 Bar muscle ups

9.3.16 (Wednesday)

A. Strength

1. Every 90 sec Clean from Blocks 2 reps x 4 rnds (70%)

2. Every 90 sec Strict HSPU 3 Reps @ 70% difficulty X 4 Rnds

B. Conditioning

Alternate Emom work x 8

1. 10 Reps normal grip Dead Lift medium weight
2. 50 du

Rest 3 min

Alternate Emom x 8

1. 15-18 Box Jumps odd
2. Sled work x 50mt even

8.3.16 (Tuesday)

A. Barbell Cycling (warm up and choose a weight)

Emom x 8

3-5 Power Snatch touch and go

B. Gymnastics

Every 30 sec one legless rope Climb (3.5-4mt) x 5 min
*you can jump on your first step


C. Conditioning

For time

2rnds of

30 Toes to bar

Rest 30 sec

30 Burpees over Bar

Rest 30 sec

30 Shoulder to overhead (50%)

Rest 3 min and repeat

7.3.16 (Monday)

A. Skill

Choose a skill and work it for 10-15 min

B. Strength

Alternate Emom x 8

1. 2 Squat Clean + 3 Front Squats (start from 60% not above 80% of your feel) odd
2. 3 Hollow Stict Pull ups even

C. Conditioning

Row for 21 min for Distance

*Every 3 min 1 Heavy Squat Clean 70-80% (depending on how you feel)

5.3.16 (Saturday)

A. Skill wod

4 Quality rnds of

10-20mt Handstand Walk
30mt Heavy Farmer walk

B. Strength

1. Using a medium to heavy weight 2 rm Split jerk focus on speed and do 4 sets

2. Strict Press find your 3 rm max (after each set do some pull apart bands, rest as needed)

C. Interval Conditioning

On every 4 minutes 100-750mt Row x 4-5 rnds

D. Core

4 rnds of

1.weighted hyperextensions x 8-10 reps
2. weighted 20 sec hold Hollow holds

4.3.16 (Friday)

A. Olympic Weight Lifting (Warm using OHS /Snatch Balance/Sot Presses)

Snatch From Blocks bellow knee (Focus on speed and transition under the bar)

Work up to 80% and do 3 sets x 2 reps + 1 back off set x 3 reps

B. Conditioning

Open 16.2

C. Cool Down

2000mt Easy Row

2.3.16 (Wednesday)

A. Strength (warm up using Clean Sot Presses)

1. Clean from Ground and Push Jerk 1set @ 65% x 5 reps, 2nd set @ 75% x 5 reps, 3 rd set @ 80% x 5 reps, 4 th set @ 85% x 5 reps (if you can not do 5 reps reduce weight)

2. On every minute x  6 rnds False Grip Rowing on Rings x 3-5 reps (controlled pulled to chest) and keep your body parallel to the floor

B. Conditioning

For Time

21/15/9

Dead Lift (100kg-80kg/ 70-60kg)
HSPU


C. Interval Conditioning Muscular Endurance


Amrap 1 min : Pull ups
Rest 15 sec
Amrap 2 min :Box Jumps
Rest 15 sec
Amrap 2 min : Burpees over Bar

Rest 2 min

Amrap 1 min : Pull ups
Rest 30 sec
Amrap  2 min : Box Jumps
Rest 30 sec
Amrap  2min : Burpees over Bar

D. Core

3rnds

For time 60mt Push sled (30kg/20kg)
30 Hollow Rocks 

1.3.16 (Tuesday)

A. Skill work

Choose a skill and practise it

Every 90 sec x 8-10 rnds

B.Interval Conditioning

Run Puramids

100mt Run at 80%-85%
50mt walk
200mt
50mt walk
300mt
50mt walk
400mt
50mt walk
300mt
50mt walk
200mt
50mt walk
100mt
Finish

C. Metcon

For time

3rnds

10 Thrusters (60/50kg-45/30kg)
30 Push ups Hands Release
50 DU

D. Core work of your choise