Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5/5 single arm Ring rows
10 Plate Ground to OH
20 secs Hollow Rock
5/5 Renegade Rows
Back and Biceps development
Supersets 1
4 Supersets:
8 Strict Chin up
8 Incline DB row
Supersets 2
3 Supersets:
10 Bent over reverse DB Fly
10 Upright rows
Supersets 3
3 Supersets:
10/10 Dumbbell Hammer Curl with ISO Hold
8 supinated grip bent over rows
6 Wide Pull up
METCON
Warm up
2 mins of single unders
2 Rounds:
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Power snatch
5 Thruster
Snatch
Every 1:30 Secs x 8 set
2 Hang Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Conditioning
For Time:
9 Thrusters (40/25 kg | 30/20 kg | empty bar)
9 Pull Ups | SDHP | Ring rows
27 Double Unders | 54 Single unders | 27 Jumping Jack
15 Thrusters
15 Pull Ups
45 Double Unders | 90 Single unders | 45 Jumping Jack
3 Rope Climbs
21 Thrusters
21 Pull Ups
63 Double Unders | 126 Single unders | 63 Jumping Jack