21.6.16

Α. Olympic Weight Lifting

Fitness : Build a heavy Clean and Jerk For the Day

Then build a heavy DT Complex

Elite : Build a heavy Squat Snatch for the Day

B. Conditioning

Fitness : Cross Battle wod 1

Elite : Cross Battle wod 2

C. Strength

1.Back Squat

3-5 sets x 4 reps @ 80%

D. Core work

20.6.16 (Monday)

A. Skill Emom

4 rnds of

Min 1:  2 Strict Muscle ups + 4 Kipping Muscle ups + 3-4 Flase grip Pull ups on Rings
Min 2:  40-50 du
Min 3:  2 Deficit Hspu + 4 Strict Hspu + 8 Kipping Hspu
Min 4 : Rest

B. Conditioning

Option 1: Practise wod 1

Option 2: Conditioning

On the 6th minute

3 rounds of 1000mt Run or Row

Rest 3 min

Alternate between fast and slow tempo 1800mt

3rnds

400mt Run
200mt Jog or walk

18.6.16 (Saturday)

A. Skill

Choose a skill and practise it  for 15 min (It can be mobility, Olympic Weight Liftings, Gymnastics etc)

B. Strength

Push Press or Bench Press

5/5/5/4/4/3

C. Conditioning

5rnds of

Min 0-1 : Amrap Burpees
Min 1-2: Rest
Min 2-3: Amrap Row for Kcal or Run for Distance
Min 3-4 :Rest
Min 4-5 : Amrap Jump Over Box
Min 5-6 : Rest

D. Core work

17.6.16 (Friday)

A. Speed and Skill

1. On every 30 sec x 3 reps

Shuttle sprint 2 x 25mt

3 sets Rest 3 min between sets (we want High Intensity on these)

2. On every minute x 6

35 du + 10-5 mt Handstand walk

B. Strength

1. Establish a Max OHS
2. Drop down to 85% and do 3 sets x 2-3 reps

C. Conditioning

21/15/9

Chest to bar pull ups
Pistols

Rest 1 min

21/15/9

Pull ups
Lunges with 40kg/30kg (Held Overhead, in case your shoulder are tired do them with 2 KB Farmer style)

15.6.16 (Wednesday)

a. Olympic Weight Lifting

1.Build a Heavy or Max for Day Power Clean and Push Jerk

2. Option 1 70% of your best 20 reps for time Power Clean and Jerk

    Option 2 Sprints 4 sets of 5 Clean and jerk @70-75% + 20 Box Jumps (Rest 90-120sec between sets)

*In case your shoulder are shore (Πιασμένοι) do only the Power Clean

b. Strength

Dead Lift (add 5kg more than last week)

3 sets x 10 reps touch and go

C. Conditioning

Amrap 10 min

1 Rope Climb (try to use your legs and pull as high as you can)
30 Du

D. Cool down

14.6.16 (Tuesday)

A. Conditioning

3rnds (54 min in total)

Every Six minutes alternate

1. Run 1km
2. 3 Strict Muscle ups + 6 Kipping Muscle up + 12 Ring Dips + 24 Kipping HSPU + 48 Push ups
3. 25 Toes to bar + 25 OHS (50-40kg/40-30kg) + 500mt Row

B. Strength

Choose only one

1. Back squat 3/3/3/3 @80%
or
2. Push Press 3/3/3/3/ @80%

13.6.16 (Monday)

A. Olympic Weight Lifting

Warm up using Muscle Snatch/Closed Grip OHS/Snatch Balance

Then establish a max 2 RM (TNG) Squat Snatch

B. Strength

1. 3- 4 sets 3-5 Hollow Pull ups + 1 Legless Rope Climb + 1 with Legs
2. 2 sets of Snatch Pulls TNG 5 reps @ 80% of best Snatch + 1 set of TNG 10 reps @ 70% of best Snatch

C. Conditioning

Fitness 

Amrap 9 min

15 DL (55kg-35kg)
15 Jump over Boxes
15 Hang Power Clean
20 Jump over Boxes
15 Shoulder to Overhead
25 Jump over Boxes

Elite 

For Time

25 Thrusters (60-40kg)
50 Burpees over bar
75mt Handstand walk
100 DU

D. Cool Down or Extra Aerobic Work for those who need it

At an aerobic Pace (150bpm)

Run 1000mt
Rest 3 min
Run 800mt
Rest 2.5 min
Run 600mt
Rest 2 min
Run 400mt

*you must be able to keep up the pace in all rounds, if you can't it means you go above the aerobic threshold