Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
3 Pausing Pull up (3 secs at top)
10 Plate OH Sit up
5 Hindu Push up
30 secs Mountain climber
Chest, Back and Shoulder development
Shoulder supersets
3 sets of
10 DB Front raise
10 DB Lateral raise
10 DB Arnold Press
*Complete 10 of each for a total of 30 reps before setting down
Bench Press Drop set
2 Drop Sets:
10 reps (heavy)
10 reps (med)
10 reps (light)
* get help from other to remove the plate after each set
Supersets
3 sets of
10 Barbell Bent Over rows
10 DB Bent over Fly
10 DB Incline Bench Press
METCON
Warm up
2 Rounds:
200 m row
20 secs HS Hold
10 vertical jump
3×3 Position of power Snatch
10 Kipping
Snatch Work
Every 1:30 x 8 sets
Set 1-4 is 3-Position Muscle Snatch
Set 5-8 is 3-Position Power Snatch
*build the weight
Conditioning
For Time:
5 Rounds
12 Deadlift (70/45 kg | 55/35 kg | 40/ 25 kg))
9 Box Jump over | step up over | Air Squat
6 Pull up | Banded Pull up | Jumping Pull up
3 Wall Walks | scale wall walk | 6 Inch worm
Cash out : 50/40 Cal Row or 40/32 Cal Bike/Ski or 600 m run (20 laps)
Time cap 18 mins