Gymnastic Strength
Week 2 of 4
Warm up
3 Sets:
15 ring rows
20 secs mountain climber
15 Sit ups
rest 1:00 between sets
Biceps and triceps development
Strict Chin up
35 Strict Pull Ups in as few of sets as possible.
*If you can’t do 8 strict pull ups unbroken, use a band from the beginning. Focus on quality of the movement, and rest max 45 secs between sets
Superset 1
3-4 supersets:
8 Barbell curl with 5 secs lowering
12 Diamond Push up
8/8 Hanging Oblique Knee raises
Supersets 2
3-4 sets of
10 DB Skull crusher
12 Wall leaning DB hammer curls
8/8 DB Single Arm Overhead Situp
METCON
Warm up
AMRAP 6 mins:
100 m row
10 Pvc Dislocation
3 x 3 Position of Sq. Snatch
3 Burpees
Squat Snatch
EMOM 12 mins
Sets 1-4
1 Clean Pull + 2 High Hang Squat Santch
–
Mins 4 rest (increase the weight)
Sets 5-7
1 Clean Pull + 2 Above knee Hang Squat Snatch
–
Min 8 rest (increase the weight)
Sets 9-12
1 Clean Pull + 1 Sq Snatch
Start from 50% RM Sq Snatch, building over the 12 minutes
Conditioning
10 Rounds For Time [Adv | Int | Basic]
6/5 Cal Rows
4 Lateral burpees over bar | step over | burpees
4 Power Snatch (40/25 | 30/20 | empty bar)
Time cap 15 mins