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

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

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

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

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

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

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

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

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

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

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

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)

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 

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

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

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)

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

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 

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

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

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/

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