Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 secs arm circle (using small plate – forward direction)
10 secs arm circle (using small plate – switch direction)
5/5 wall facing shoulder taps
10 Plate OH Sit up
5 Hindu Push up
Chest, Back and Shoulder development
Jerk Work
Every 1:30 x 5 set
3 Split jerk
Superset 1
3 sets of
10 Incline DB Bench Press
10-20 Incline pausing Push up (using bar)
Superset 2
3 sets of
10-12 Seated DB press
10-12 DB tricep kick backs each arm
10-12 DB Front raise
METCON
Warm up
2 Rounds:
20 Double unders or 50 singles
20 secs HS Hold
10 vertical jump
3×3 Position of power clean and Jerk
5 burpees
Clean and Jerk
EMOM 8 mins
1 Power Clean & Jerk
@ 85-95% of 1 RM Power Clean & Jerk
Conditioning
For time:
1 Round
60 Double unders | 150 single unders | 60 Jumping jack
12 Burpees pull up | burpees knee to chest | burpee to target
6 Wall Walks | scaled wall walk | inch worm
-Then-
2 Rounds
40 Double unders | 100 SU | 40 JJ
6 Burpees pull up
3 Wall Walks
-Then-
3 Rounds
20 Double unders | 50 SU | 20 JJ
4 Burpees pull up
2 Wall Walks
Time cap 16 mins