Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
20 Plate Russian twist
15 Plate curl
10 Scapula pull ups
5/5 SIngle arm ring rows
Biceps and Back Development
Superset 1
3 Supersets:
8-12 Rack Chins
10/10 Alt. DB bent over row
Superset 2
3 Supersets
3-5 Pull Ups with a 10 sec HANG between each Pull Ups
10 Barbell Curl
12 Seated Dumbbell Rear Delt Raise
Superset 3
3 Supersets:
10 Barbel Upright rows
10 DB Hammer curl
3 Negative Chin up (pause at top 3 secs, lowering 3 secs)
METCON
Warm up
2 Rounds:
20 Double unders or 50 singles
10 Squatting elbow rotation
3 x 3 Position of Squat clean
10 V-sit up
15 secs Mountain climber
Squat Clean Capacity
Every 2:00 x 5 sets
4 Touch and Go Squat Clean @ 72-85% of RM
Conditioning
Part 1: AMRAP 6 Minutes
10 Wall Balls (9/7 kg | 7/5 kg | Medball thruster)
8 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
6 Box Jumps | Step up | Air Squat
-Rest 2:00-….then:
Part 2: AMRAP 6 Minutes
20 Double unders | 50 Single unders | 20 Jumping Jack
10 Single arm Alt DB Hang Clean and Jerk (22.5/15 kg | 17.5/ 10 kg | 12.5/5 kg)
8 Toe To Bar | Knee to chest | Abmat sit up