Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 Alt V-ups
5/5 lateral box step up
10 Worm walk
5 strict pull up
Full Body Day
Lower Body Superset
4 set of
8 Snatch grip deadlift
16 Alt. Sandbag box step up
Upper body Supersets
3 sets of
10 DB Push Press
10 Bent over row
10 Incline DB Fly
Core Circuit
Every 2:30 mins x 4 set
10/10 Plate russian twist
10 Tuck ups
5/5 Hanging side knee raises
15 secs Scissors kicks
*try to do them unbroken and then rest in the remaining time
METCON
Warm up
500 m of row
2 Rounds:
10 PVC Dislocation
5 Jumping Snatch pull
5 Hang Power snatch
5 Wall facing squat
Heavy Power Snatch (touch and go)
every 1:30 x 6 Sets
set 1 : 3 reps (65%)
set 2 : 3 reps (75%)
set 3-5 : 2 reps (85%)
set 6 : 2 reps (85%++)
Conditioning
AMRAP 15 mins
10 Box Jump | Step up | Air Squat
10 Hang power snatch (40/25 kg | 30/20 kg | Empty bar)
10 Wall ball (9/7 kg | 7/5 kg | medball thruster)