Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 Ring rows with pause at the top
10 Plate Overhead sit up
30 secs Hollow Flutter kicks
5/5 Renegade Rows
Back and Biceps development
Weighted Chin up
3 set of 6-8 Reps
Banded Pull ups
2 sets of Aim for 12-15 reps
*if you are struggle with pull up, you may use elevated ring rows instead
Supersets 1
3 Supersets:
6/6 Chainsaw rows
10 Pendlay rows
10 Bent over DB flys
Supersets 2
2 Supersets:
12 DBL DB Curls
12 DBL DB hammer curls
METCON
Warm up
2 mins of single unders
2 Rounds:
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Power snatch
5 EB pausing OH squat
Snatch
Every 1:30 x 8 set
Min 1-4
2 Power snatch + 1 OHS
Min 5-8
1 Squat Snatch + 1 OHS @ 65-85%
*increasing in weight to your 85% of RM
Conditioning
For Time:
50-40-30-20-10
Double Under I 2x single unders | Jumping jack
Ab mat Sit Up
10-8-6-4-2
Power Snatch (50/30 kg | 40/25 kg | 30/20 kg)
Time cap 14 mins