Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
30 secs ring rows hold
12 Tuck Ups
12/12 Plate Russian twist
Biceps + Triceps
Superset 1
4 Sets:
5x Chin up with slow lowering
10x Narrow grip Bench Press
Supersets 2
4 Sets:
8x 1½ Barbell curls
12x Double DB skull crusher
Supersets 3
4 sets of
10 Incline DB Hammer Curl
12 Pike Push up
METCON
Warm up
2 mins single unders
2 Rounds:
10 PVC Dislocation
3 x 3 Position of Squat Snatch
10 GHD Back extension
30 secs Handstand hold or elevated plank
Snatch
EMOM 12 mins
Sets 1-4 (at 60-70% RM)
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
-rest 1 mins Increase weight-
Sets 5-7 (at 70-80% RM)
1 Hang Sq Snatch + 1 Sq Snatch
-rest 1 mins Increase weight-
Sets 8-10 (at 80%+ RM)
1 Squat Snatch
Conditioning
For time :
60 Double unders | 180 single unders | 60 Jumping jack
10 Snatches (50/32.5 kg | 40/25 kg | 30/20 kg)
30 KB Swing (24/16 kg | 16/12 kg |12/8kg)
10 Snatches
15/12 cal row
10 Snatches
Time cap 15 mins