Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
16 Plate Russian twist
16 Sit-ups
1 mins Plank
Biceps + Triceps
Superset 1
4 Sets:
8/8 Alternating DB curls
8 Seated DB tricep ext
Supersets 2
4 Sets:
8 Ring Curls
8 Seated DB Arnold Press
Supersets 3
4 sets of
6-10 Chin up
20 Bench dips or 8 Ring Dips
METCON
Warm up
500 m of row
2 Rounds:
10 Squatting elbow rotation
5/5 front rack EB reverse lunges
3 x 3 position of power clean
10 Knee to chest
Power Clean (touch and go)
EMOM 9 mins(Touch and Go)
Sets 1-3
4 TNG Power Clean (60%)
–
Sets 4-6
3 TNG Power Clean (70%)
–
Sets 7-9
2 TNG Power Clean (75%)
Conditioning
For Time
3 Rounds:
6 Box Jump | step up | Air squat
6 Toe to Bar | GHD Sit up | V-sit up
6 Power Clean (60/35 kg| 40/25 kg | empty bar)
2 Rounds:
8 Box Jump
8 Toe to Bar
8 Squat Cleans
1 Round
10 Double Unders (80 Singles)
10 Toe to Bar
10 Clean and Jerks
Time cap 14 mins