Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
3 Pausing Pull up (3 secs at top)
10 Plate OH Sit up
5 Bradford press
30 secs Shoulder taps
Chest, Back and Shoulder development
Shoulder stamina
EMOM 10 mins
2 Wall walk
*with the best movement control and range of walk
LandMine Rows 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 Tempo Bench Press (3 secs lowering down)
10 DB Floor Flyes
10/10 SA DB Row
METCON
Warm up
2 Rounds:
200 m row
10 Banded Straight Arm Lat Pulldowns
10 vertical jump
3×3 Position of power Snatch
5 slow push up
Snatch Work
Every 1:30 x 8 sets (moderate weight)
Set 1-4 is 3-Position Muscle Snatch (30-50% RM)
Set 5-8 is 3 Position Snatch High Pull + Power Snatch* (50-65% RM)
*Hip high pull – Hip power snatch – Hang high pull – hang power snatch – high pull from the ground – power from the ground
Conditioning
Tony WoD
“Bodyweight Vaganza”
EMOM 24 mins
RX
5 pull up or 1 muscle up
10 Push up
15 Air Squat
Intermediate
5 Jumping Pull up
10 Hand release push up
15 Air Squat
Basic : Adjust the reps as needed