Gymnastic strength
Week 2 of 4
Warm up
2 sets of
5 slow push up
10 Strict Knee raises
5 slow ring row
10/10 Alt. seated leg lifts
Chest and Back
Superset 1
3 set of
10 Bench Press
10 Pendlay rows
Supersets 2
3 sets of
10 DB Strict press
10 incline dumbbell skiers
Supersets 3
3 sets of
5-8 Wide grip pull up
10 DB maltese raise
Metcon
Warm up
2 sets of
200 m row
5 squat Jump
5 Snatch deadlift
5 Muscle snatch
3 behind the neck snatch grip press
3 slow pull up
Power Snatch
Every 1:30x 8 set
Set 1-2) 5 Touch and Go Power Snatch
Set 3-5) 4 TnG Power Snatch
Set 6-8) 3 TnG Power Snatch)
Conditioning
6 Rounds:
10 Box Jump | step up | Air Squat
8 Alt Hang DB snatch (22.5/15 kg | 15/10 kg | 10/5 kg)
6 Pull up | Banded pull up | ring rows
Time cap 12 mins