Gymnastic Strength
Week 1 of 4
Warm up
50 Tuck ups
25/25 Heel taps
20 ring rows
Full Body Day
Superset 1
3-4 sets of
10 Back Squat
10 DB bench press
10 DB Bent over reverse flys
Supersets 2
3-4 Sets:
10 Deadstop Sumo Deadlfits (record weight)
12 Seated DB Arnold Press
12 GHD Back Extension
METCON
Warm up
2 mins of single unders
2 rounds of
5 EB Goodmorning + Elbow rotation
5 EB Upright Rows
5 EB Front Squats
3 Slow Pull ups
Squat Clean
Every 1:30 x 6 set
3 Position Clean:
1 Hi Hang Clean+1 Clean Above the Knee+1 Clean below the knee
*build over the 6 sets to today’s heavy.
Complete all 3 reps as a complex without setting the barbell down!
Conditioning
3 rounds for time of:
30 Double unders | 90 Single unders | 30 Jumping jack
10 Power cleans (50/35 kg | 35/20 kg | empty bar)
20 Air Squat
10 pull-ups | Banded Pull up | Ring rows
Time cap 12 mins