Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 Hanging leg raise
30 secs Flutter kicks
10 Push up
30 secs Mountain climber
Chest and Back development
Superset 1
4 set of
10 Incline Bench Press
10/10 Single Arm DB Row
Supersets 2
4 sets of
10 Incline DB flys
5 Wide Grip Pull up
Supersets 3
4 sets of
10 Dips (ring or stationary, Box/Bench)
10 Upright rows
METCON
Warm up
2 Rounds:
200 m row
20 secs Dead Hang
10 elbow rotation
10 Stiff leg deadlift
3 x 3 Position of Squat clean
Squat Clean
Every 2 mins x 5 set
2 reps of squat snatch at 75%
*constant weight
Conditioning
EMOM 16 mins
- 8 Power Clean*
- 10 Deadlift*
- 12 Toes to bar
- 12/10 Cal rows
*weight 50-60% of your power clean RM