11.6.16 (Saturday)

A. Skill

Spend 15 min on a skill

B. Olympic Weight Lifting

Build a heavy Split and Jerk + Push Jerk  and do 3 additional sets wave loading (reduce 5kg-10kg and on the next set you add again) or across loading (same weight)

C. Conditioning

On the 5th minute x 4 sets

20 OHS (40/30kg)
20 Jump over box
20 Wall Balls
20 Burpees

*Aim to finish under 4 min or 4min if you can not finish reduce reps

D. Stretch and core (10 min)

10.6.16 (Friday)

A.Conditioning

On the second minute x 7 sets

2 Full Snatches (ascending weight per set)
100mt Sprint
50 du

B. Strength

OHS or Snatch Balance x 3 reps x 5 sets @ 80%

C. Emom skill x 16 min

Min 1: Handstand walk
Min 2: 1 leg less + 1 with legs (try to bring yours legs as high as you can)
Min 3: Strict Deficit HSPU 3-5 reps
Min 4 : Rest


D. Core Work

8.6.16 (Wednesday)

A. Olympic Weight Lifting

Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk

Then build heavy,Clean from Blocks or Hang + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets

B. Strength and Accesory work

3rnds of :

1. Jerk Dips 2 reps @110% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises

C.Conditioning

Fitness wod 1 (Cross Battle 6)

Elite wod 1 (Cross Battle 6)

D. Core work : Hollow and Static Hyperextension 2-3 min

7.6.16 (Tuesday)

A. Conditioning

6 rnds of

Min 1: Run or Row 200mt
Min 2: 30 DU + 10 Kipping Hspu
Min 3: 15 Burpees
Min 4 : 2 Rope Climbs
Min 5 : Rest

B. Strength

 Dead lift : 

1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets

(οταν τα κιλα στις 20 επαναλήψεις σας φαίνονται πολλά τότε πέφτουμε στις 10 επαναλήψεις και ποτε δεν φτάνω στα όρια)

C. Metcon

Amrap 7 min 

15 Box Jumps

Unbroken Hang power Clean (70/50kg)

6.6.16 (Monday)

A. Olympic Weight Lifting

Warm up with the following complex, 3 reps per exercise :

Snatch Pull/Muscle Snatch/Sot Press/Snatch Balance

Then build full Snatch up to 90% and do sets

1 set @ 95%
2 set @ 85%
3 set @ 90%

or Go for max if you feel good and do 2 back off sets @85%

B. Strength

1.Back Squat 5 sets x 2 reps @80%)
2 5 sets x 3 position Muscle Up (Pull/transition/Extend and hold 2-3 sec at each position)

*Optional 5 sets of Hang Snatch Pulls x 5 reps @ 80% of best Snatch

C. Conditioning

For Time 21/15/9

Fran (post videos)

4.6.16 (Saturday)

A. Mobility/Core

1.Inch worms 40 sec with pauses (20 sec in the forward position / 20 sec in the back position)
2. Chin to toes handstand on wall 3 x 45 sec
3. Hollow Rocks 3 sets x 30 sec

B. Skill

Spend 15 min on a skill practise

C. Speed Session

50mt x 2 Shuttle sprints @ 90% 4-5 Sets Rest 3-5 min between sets

D. Emom work

Min 1: Snatch Balance 3 reps @ 50%
Min 2: Snatch Balance 3 reps @ 60%
Min 3: Snatch Balance 2 reps @ 70%
Min 4: Snatch Balance 1 rep @ 75%
Min 5: Snatch Balance 1 reps @ 80%
Min 6: Snatch Balance 1 reps @ 80%
Min 7: Snatch Balance 1 reps @ 85%
Min 8: Snatch Balance 1-2 reps @ 75-80%

E. Conditioning

3 rnds of

10 Hang Power Clean (70kg-60kg/55kg-45kg)
20 Hands Release Push ups

D. Cool Down

3.6.16 (Friday)

A. Strength/Olympic Weightlifting

Warm up using cross over symmetry.

1. Build 85% Jerk as Followed 2 Reps of Back Squat + 1 Rep of Split jerk from behind. 3 sets across with the same weight.

2. 3 Sets x 3 reps of Push Press + 1 Push jerk Heavy

B. Gymnastics Conditioning

In 7 min ladder

2/1,4/2,6/3.......

Butterfly chest to bar pull ups
Strict HSPU (all in one level, no abmat or 2 10kg plates and one abmat)

Rest 6 min

In 7 min Ladder

3/2/1, 6/4/2, 9/6/3, 12/8/4......

Kipping Hspu
Hands Release Push Ups
Kipping Ring Dips or Dips (Δίζυγο)

C. Conditioning

For Time

5 rnds of

10 Dead Lift ( 100-80kg/70-50kg)
10 Box Jumps (70/60cm)
10 Pistols alternate