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)