30.5.16 (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 90% and do 3-4 sets @ 85-90% x 2 reps (Rest 30-60 sec between reps and on the second rep stay 2-3 sec on bottom position)

B. Strength

1.Back Squat 3-4 sets x 3-4 reps (@80%)
2. 3-4 rounds of the following Complex: 1 strict Ring Pull up +  Strict Muscle up + 3 Tempo strict Ring dips with palms turning outside on top position

*Optional 4 sets of Snatch Pulls x 2 reps @ 110% + 2 sets x 10 reps @ 80%. 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. Emom x 10  Skill work

Min 1: Thrusters x 10 reps (43kg/30kg)
Min 2:  3-5 Unbroken Ring Muscle ups

D. Conditioning

For Time

500mt Row
40 Box Jumps
30 Burpees
20 Strict Hspu