A short, 10 minutes to "feel the barbell" again and ingrain that explosivity for tomorrows volleyball practice:
20 Swings with 1 pood
5 Power Snatches & OSQ with 30 kilo on-the-minute, a fun and powerfull move
5 Military Presses with 30 kilo, important for dominant hitting.
PS. Variety is very important, "same but different". I'm not afraid of frequent Oly lifts, as long as I vary the stimulus (exercises and form, volume, intensity/weight, workout design). This article advocates ring training too. I remember having good results alternating BB C&J with double KB C&J last summer.
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