Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
:30 Front plank
20 Russian twist
15 banded face pulls
10 empty bar upright rows
Biceps and Back Development
Superset 1
3 Supersets:
8-10 Weighted Pull-ups
8-10 Weighted Dips (rings, dip bar, or box)
Superset 2
3 Supersets
10-12 Inverted barbell row
10-12 Double DB curls
10-12 Bent over flys
Superset 3
3 Supersets:
12-14 DB Lat pullover
12-14 Front plate raise
Max reps empty barbell curl
METCON
Warm up
500 m row
2 Rounds:
5 Burpees
3 x 3 Position of Power Snatch
3 bear complex
3 Pausing Pull up
Snatch Work
Every 90 seconds x 8 Sets
Sets 1-3: 3 Hi Hang Power Snatch + 2 Pause Overhead Squats
Sets 4-6: 2 Above the Hang Knee Power Snatch + 1 Pause Overhead Squats
Sets 7-8: 1 Power Snatch + 1 OHS
*Build in weight over the 8 sets.
Conditioning
18-15-12
Thrusters (40/25 kg | 30/20 kg | empty bar)
Pullups | Banded pull up | Ring rows
– Then –
9-6-3
Squat Snatch
Burpee Pull up | Burpees Knee to chest | Burpee to target
Time cap 14 mins