Gymnastic Strength
Full Body Day
Week 1 of 4
Warm up
2 Rounds:
10 Air squats
5/5 lunges
10 banded face pulls
5 Worm walk
20 sec Mountain climber
Supersets 1
2 sets:
Max reps of DB Front Delt raise
Max reps of Upright row
Max reps of DB strict press
Supersets 2
2 sets:
Max reps of DB flys
Max reps of Bent over Reverse flys
Max reps of pushups
Supersets 2
2 sets:
Max reps of double DB curls
right into
Max reps of alt DB curls
FINISHER
AMRAP 8 mins (1:00 Work/ 1:00 Rest) 2 rounds
Alt. between
-Bulgarian split squats (may add weight by holding DB/*Switch Legs every 5 Reps
-Single arm Front rack KB Squat w/ Close stance
METCON
Warm up
2 rounds:
200 m run
6 straight leg deadlift
6 Hang muscle Snatch
6 OH Squat
6 V-sit up
6 kipping
Clean and jerk
Every 1:30 x 6 sets:
2 Hang power Snatch
1 Squat Snatch from the ground
1 Overhead Squat
*hang on to the bar for the entire complex
Conditioning
For time:
400m run or 500 m row or 800m bike
then
21-15-9
Wall ball (9/7kg | 7/5kg | MEDBALL THRUSTER)
Power Snatch (40/25 kg | 30/20kg | empty bar)
then
400m run or 500 m row or 800m bike
*Time cap 12 min