16.5.16 (Monday)

A. Olympic Weight Lifting

Warm up with the following complex, 5 reps per exercise :

Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance

Then build full Snatch up to 85% and do 3-4 sets @ 85% x 2 reps (Rest 15-30 sec between reps and on the second rep stay 2-3 sec on bottom position)

B. Strength

1.Front Squat 5-6 sets x 4 reps (@80%- 
2. Complex 1-3 Strict Toes to Rings + 1-2 Strict Muscle ups

*Optional 4-5sets of Snatch Pulls x 5 reps @ 100%. Εδώ θα πρέπει να τα κάνετε μόνο εαν νιώθετε ότι έχετε αδυναμία στο ξεδίπλωμα και φυσικά την απαραίτητη φυσική κατάσταση για να μην συσσωρεύεται παραπάνω κούραση (not compulsary)

C. Conditioning

For Time

21/15/9 reps

Chest to bar pull ups
Shoulder to Overhead (70-65kg/50-40kg)

D. Interval Alternate Emom x 10  Tempo pace

Odd: 15-20 wall ball (these have to be @ 80% effort and finish in 40-45 sec)
Even: 15-20 Hands Release Push ups