Gymnastic Strength
Warm up
3 Sets:
10 OH plate walking lunges (5 per leg)
10 Push-ups
10 Tuck ups
5 Hindu push up
Shoulder, Chest & back devolopment
Bench Press
12-10-8-6-4
*increasing in weight
After the last set,
Max reps of Bench Press at 65% of RM
Superset 1
3 sets of
12 DB Overhead tricep ext
10 Seated DB Press
Supersets 2
3 Sets:
Max reps Double DB Skull crusher
Max reps DB chest fly
Max reps of plate front raise
METCON
Warm up
3 mins of single unders
*every break do 2 burpees
2 Rounds:
12 PVC dislocation
6 Muscle snatch
6 Sntach grip Strict Press
6 Pausing Hanging knee to chest
Every 1:30 secs x 7 sets
3 position of Power snatch
1 High Hang + 1 above knee + 1 Power sntach
* increasing in weight
Conditioning
Every 2:30 x 4 (10 Min total)
40 Double Unders
12 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
8 Pull ups
AMRAP Power Snatch (50/30 kg | 35/20 kg | empty bar) in remaining time, no rest between rounds