Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
5 Inch worm
Full Body
Back Rack Lunge + Back Squat
3 sets of
3 Right leg Lunges
3 Left leg lunges
6 Back Squat
*No break between, keep the bar on your back and go right into the back squats. Use 40% – 50% of your 1rm back squat
Supersets 1
3 sets of:
10 Close grip bench press
5-10 Close grip chin up
Supersets 2
3 Supersets:
6/6 Double DB Stagger stance Romanian DL
10 Barbell row
10 DB Incline bench Press
Finisher
AMRAP 2 min of Push Press
METCON
Warm up
500 m rows
2 Rounds:
12 PVC dislocation
6 Muscle snatch
12 Good morning
20 secs Barbell overhead squat hold
Overhead Squat
Every 1:30 secs x 8 sets
1 Pausing OH Squat + 1 ½ OH Squat + 1 Regular OH Squat
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
For Time
3 Rounds:
30 Double Unders | 75 single unders | 30Jumping Jack
6 Hang Power Snatch (50/30 kg | 40/25 | 30/20 kg)
Then,
2 Rounds :
30 Double Unders
6 Power Snatch
Then,
1 Round
30 Double Unders
6 Squat Snatch
Time cap 12 mins