16.3.16 (Wednesday)

A.Mobility + Technique

Warm up using empty bar or light weight

 3 sets of

 3 Clean Sot Press (at your threshold point) + 3 Tall Jerk

 3 sets of

 1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances

B. Olympic Weight Lifting

Establish a max to heavy  Power Clean + 2 split jerks or push jerks.

Then do 4 sets of 1 power Clean and  1 Jerk at the same weight

C. Supplement Exercises for Jerk

Strict Press

3-4 sets of 3-5 reps @80-85%

D. Conditioning

Emom x 10

Min 1: weakness one  15-21 reps
Min 2: Weakness two (choose your rep)

15.3.16 (Tuesday)

Α. Russian Cycle

Start a new cycle from the Beggining 2 days Back Squat + 1 day Front Squat (3 days per week)

*In case your Snatch has more weakness than your Leg Strength then start with snatch and followed by Front Squat

B. Mobility Complex (add 2.5kg more than week)

Perform 2 sets x 3 reps + 2 reps of Sot Press in the following positions

1. 3 reps OHS (normal speed) + 2 Sot Presses
2. 3 reps OHS (with 3sec pause in bottom ) + 2 Sot Presses
3. 3 reps OHS (1 + 1/2) + 2 Sot Presses

C. Olympic Weight Lifting (add 2.5kg more than last week)

Warm up with the following complex with light weight

3 sets of :

1. Snatch pull
2. Muscle Snatch
3. Power Snatch
4. Snatch Balance
5. Full Snatch

* Rest 15 sec between reps if you want so

Then

Full Snatch up to 80% x 2 reps (rest 15 sec between reps) x 4 sets x 2 reps across with the same weight. Rest between sets 2 min NO Missing Lifts

D. Gymnastics

6 x 1 reps of :

3 position Muscle up (you can use a box or free on rings depending on your strength)

1. False Grip and pull rings to chest stop 1-2 sec
2. Then Transition stop 1-2 sec
3. Extend and support with rings facing outwards (external rotation of rings, Κολλάμε το δικέφαλο κοντά στο σώμα και έπειτα κατεβάζουμε τους ώμους προς τα κάτω και ανοίγουμε τις παλάμες προς τα έξω, έχοντας το σώμα σε θέση hollow)

E. 5 Min wod of your choice (exercises Power Snatch/ and an exercise that you are weak)

12.3.16

A. Skill

Choose one from the list and work your strength for 15 min

1. Heavy Ring Dips
2. Strict Hspu
3. Strict Hollow Pull ups chest to bar
4. Pistols
5. Strict Toes to bar

B. Conditioning

3rnds of

On the 4th minute

Run 400mt + 20 Swings

Rest as needed

3 rnds of

On the 2nd minute

20 wall balls + 50 du

C. Finish with some core exercises

Hyperextensions and Renegade rows 20-15 reps

11.3.16 (Friday)

a. Strength (warm up using Clean sot presses)

In 12 min build a 3Rm Push jerk 75%-80%

b. Skill

Practise your handstand Balance and walk 10 min

c. Conditioning

Emom x 21 min

Min 1: 3 Snatch Balances medium to heavy weight
Min 2: Row 15-21 kcal
Min 3 : 7 Burpees over bar + 1-3 Bar muscle ups

9.3.16 (Wednesday)

A. Strength

1. Every 90 sec Clean from Blocks 2 reps x 4 rnds (70%)

2. Every 90 sec Strict HSPU 3 Reps @ 70% difficulty X 4 Rnds

B. Conditioning

Alternate Emom work x 8

1. 10 Reps normal grip Dead Lift medium weight
2. 50 du

Rest 3 min

Alternate Emom x 8

1. 15-18 Box Jumps odd
2. Sled work x 50mt even

8.3.16 (Tuesday)

A. Barbell Cycling (warm up and choose a weight)

Emom x 8

3-5 Power Snatch touch and go

B. Gymnastics

Every 30 sec one legless rope Climb (3.5-4mt) x 5 min
*you can jump on your first step


C. Conditioning

For time

2rnds of

30 Toes to bar

Rest 30 sec

30 Burpees over Bar

Rest 30 sec

30 Shoulder to overhead (50%)

Rest 3 min and repeat

7.3.16 (Monday)

A. Skill

Choose a skill and work it for 10-15 min

B. Strength

Alternate Emom x 8

1. 2 Squat Clean + 3 Front Squats (start from 60% not above 80% of your feel) odd
2. 3 Hollow Stict Pull ups even

C. Conditioning

Row for 21 min for Distance

*Every 3 min 1 Heavy Squat Clean 70-80% (depending on how you feel)