30.3.16

A. Strength

Russian Cycle Front Squat (3rd week)

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 @ 90% . Rest 1min between reps. Plus 2-3 sets at the same weight 1 rep. Rest 2 min between sets and finish with one set @85 x 2 rep and one set @80% x 1 rep

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

For Time

20mt Handstand walk or plate walks
20 HSPU
20 Ring Dips
20 Push ups hands Release
15mt Handstand walk
15 HSPU
15 Ring Dips
15 Push ups
10mt Hnadstand walk
10 HSPU
10 Ring Dips
10 Push ups


F. Conditioning

Aerobic Metcon 10-15 min