Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
30 secs Plank
10 close stance air squat
5 Inch worm
10 push up
Full Body Day
Lower Body Superset
4 set of
12 Double DB front Rack Squat
6 Slow descent Barbell romanian deadlift
Upper body Supersets
3 sets of
12 Close grip bench press
12/12 DB Chainsaw row
12 strict DB Curl to press
Core Circuit
Every 2:30 mins x 4 set
6/6 Alt. V ups
8 abmat sit ups
12 Lying leg raise
15 secs Flutter kincks
*try to do them unbroken and then rest in the remaining time
METCON
Warm up
500 m of row
2 Rounds:
10 Squatting Elbow rotation
10 Good morning
5 behind the neck strict press
3 x 3 Position of power clean and jerk
3 Position of Power Clean and Jerk
every 1:30 x 6 Sets
1 reps of 3 Position of Power Clean and Jerk
(High Hang – Above knee – from the ground)
Increasing in weight
Conditioning
“Bayu and Ivan WOD”
Part 1
AMRAP 8 mins
8 Wall ball (9/7 kg | 7/5 kg | medball thruster)
8 Toes to Bar | GHD Sit up | V-sit up
rest 3 mins
Part 2
AMRAP 3 mins
Power clean (60/35 kg | 40/25 kg | empty bar)