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)