Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
5 Burpees
10/10 Plate Halo
10 Push-ups
10 Lying leg raise
5 Inch worm
Shoulder & Chest development
Strict Press
6-6-6-6
*increasing in weight
After the last set,
AMRAP 1 mins of Push Press at 90% of your heaviest set of 6 reps above
Supersets 1
3 sets of
8-12 Wide push-ups
10 Seated DB lateral raise
Supersets 2
3 Sets:
8 DB Arnold Strict press
8 Close grip Bench Press
METCON
Warm up
2 mins of single unders
2 Rounds:
12 PVC Dislocation
12 Good morning
6 Wide grip upright rows
6 Muscle Snatch
6 Squat Jump
Snatch
Every 1:30 Secs x 8 set
Min 1-4
2 Hang power snatch above the knee + 1 Hang power snatch below the knee
Min 5-8
1 Hang Power Snatch above the knee + 1 Power Snatch
*increasing in weight to your 85% of RM
Conditioning
For Time
3 Rounds:
25 Double Unders | 50 single unders | 25 Jumping Jack
5 Hang Power Snatch (50/30 kg | 40/25 | 30/20 kg)
Then,
2 Rounds :
25 Double Unders
5 Power Snatch
Then,
1 Round
25 Double Unders
5 Squat Snatch
Time cap 12 mins