Gymnastic Strength
Week 1 of 4
Warm up
3 Sets:
5 Tempo push up (slow at lowering)
10 OH Plate Sit up
5/5 Pizza Plate press
Shoulder, Chest & back devolopment
Bench Press
5-5-5-5-5
*constant weight at 80%
Superset 1
3-4 Sets: (work for 15 mins)
10 Incline DB Bench Press
10 Barbell bent over row
Supersets 2
3-4 Sets: (work for 15 mins)
12 Strict Press
12 DB Upright rows
METCON
Warm up
2 Rounds:
200 m row
3 x 3 Position of Power clean and jerk
6 Burpees
10 Knee to chest
Lifting Stamina
10:00 EMOM
5 Power Clean & Jerk
at 40-50% of 1 RM Power Clean & Jerk
Conditioning
4 rounds of
8 Hang Power Clean (60/35 kg | 40/25 kg | Empty bar)
8 Toes to bar | GHD Sit up | V-sit up
8 Lateral Burpees over bar | Step over | burpees
Time cap 12 mins