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