Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
1 wall walk
10 Push-ups
10/10 Plate russian twist
5 Hindu push up
Shoulder, Chest & triceps devolopment
Strict Press
4 sets x 8 reps
*start from 55% of rm then build up
Push Press
AMRAP 90 secs
at 60% of your strict press RM
Supersets 2
3 Supersets:
10 JM press
10 DB lateral raise
Supersets 1
3 Supersets:
10 Seated DB Z press
10 lWide Push up (weighted)
METCON
Warm up
500 m of row
2 Rounds:
12 Kipping
12 EB Elbow rotation
12 Good morning
6 Pausing Front Squat
6 Muscle clean + Strict press
Clean and Jerk
Every 1:30 x 8 Sets
1 Clean Pull
1 High Hang Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
*Build From 45% to 75% of CnJ RM
Conditioning
15 Min AMRAP
30 Air Squats
5 Toe to bar | V-sit up | sit-up
20 Plate GTOH (20/10 kg | 10/5 kg | 5kg)
5 Toe To Bar
10 OH Plate Lunge Steps (20/10 kg | 10/5 kg | no weight)
5 Toe To bar