Gymnastic Strength

Week 2 of 4

Warm up

2 Sets:

16 Plate Russian twist 

16 Sit-ups 

1 mins Plank

 

Biceps + Triceps

Superset 1

4 Sets:

8/8 Alternating DB curls

8 Seated DB tricep ext

Supersets 2

4 Sets:

8 Ring Curls

8 Seated DB Arnold Press

Supersets 3 

4 sets of

6-10 Chin up

20 Bench dips or 8 Ring Dips

METCON

Warm up

500 m of row

2 Rounds:

10 PVC dislocation 

5/5 front rack EB reverse lunges

3 x 3 position of power Snatch 

10 Knee to chest

 

Power Snatch (touch and go)

EMOM 11 mins(Touch and Go)

 

min 1-3

4 TNG Power Snatch (60%)

-min 4 rest

Mins 5-7

3 TNG Power Snatch (70%)

-min 8 rest

Sets 9-11

2 TNG Power Snatch (75%)

 

 Conditioning

For Time

 

3 Rounds:

6 Box Jump | step up | Air squat

6 Toe to Bar | GHD Sit up | V-sit up

6 Power Snatch (50/35 kg| 40/25 kg |30/20kg)

 

2 Rounds:

8 Box Jump

8 Toe to Bar

8 Hang Squat Snatch

 

1 Round

10 Box Jump

10 Toe to Bar

10 Squat Snatch

 

Time cap 15 mins

Posted in WOD

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