Gymnastic Strength
Warm up
2 Sets:
5 Burpees
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 Front Raise
10 Seated DB Press + 15 secs OH DB hold after the last reps
Supersets 2
2 Sets:
Max reps Double DB Hex Presses
Max reps DB chest fly
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
2 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch
* increasing in weight
Conditioning
Every 2:30 x 4 (10 Min total)
30 Double Unders | 60 single unders | 30 Jumping Jack
8 Hang Power Snatch (40/25 kg | 30/20 kg | Empty bar)
8 HSPU | elevated HSPU | Hand release Push up
AMRAP KB Swing (24/16 kg | 16/12 kg | 12/8 kg) in remaining time, no rest between rounds