Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
16 Plate Russian twist
12 Plate OH Sit up
1 mins Plank
Biceps + Triceps
Superset 1
4 Sets:
10 Barbell curl
10 DB Skull crusher
Supersets 2
4 Sets:
10 DB Hammer curl
10 Seated strict press
Supersets 3
4 sets of
6-10 Close Grip Chin up
12 Deficit Push up (use dumbbells or paraletted)
METCON
Warm up
500 m row
2 Rounds:
5 Pausing OH Squat
5 EB Muscle Snatch
5 Burpees
30 secs of HS hold
Squat Snatch
Every 2 mins x 5 set
2 reps of squat snatch at 75%
*constant weight
Conditioning
AMRAP 16 mins
5 Wall walk | Scaled wall walk | 50 Mountain climbers
10 Box Jump | Step up | Air Squat
500 m of row or 0.8km bike or 400 m run or 500 m ski