Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
:30 side plank L
:30 Side plank R
:30 Front Plank
10/10 Kneeling DB press
10 Plate front raise press out
Chest/Shoulders Day development
Superset 1
3 set of
10 DB Bench Press
10 Barbell landmine Press
Supersets 2
3 sets of
12 Incline Bench press
12 DB Front raise
Supersets 3
3 sets of
10 Incline DB Flys
6 Strict HSPU or strict press
10 upright rows
METCON
Warm up
500 m of row
2 Rounds:
10 PVC dislocation
5 Slow Snatch grip deadlift
5 Muscle Snatch + OH Squat
5 burpees
Squat Snatch
every 1:30 x 6 Sets
set 1: 3 reps at 65%
set 2 : 3 reps at 75%
set 3-6 : 2 reps at 85%
Conditioning
4 Rounds for time:
8 Power snatches (40/25 kg | 30/20 kg | Empty bar)
8 Lateral burpees over bar | stepping | burpees
8 Cal rows
Time cap 12 mins