Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
100 m rowing arm only
10 GHD sit up
10 Ring rows
3 slow chin up
Back/Biceps Day development
Wide Grip Pull ups
6-10 Wide Grip Pull-ups
*make sure your form is on point
Supersets 1 (Back)
3 sets of
12 Barbell upright rows
10 Incline DB Row
8-12 Incline ring rows
Supersets 2 (Biceps)
3 sets of
10 Seating Double DB Curl
10 Supinated Grip Australian Pull Up
10 Empty bar High Hang Muscle snatch
METCON
Warm up
500 m row
2 Rounds:
10 PVC Dislocation
3×3 Position of power snatch
10 GHD Back extension
20 secs Handstand Hold
Power Snatch Capacity
EMOM 9 mins(Touch and Go)
Sets 1-3
6 TNG snatches (55%)
–
Sets 4-6
4 TNG snatches (65%)
–
Sets 7-9
2 TNG snatches (75%)
Conditioning
For time:
Every 3 Min on the Min x 5 Rounds
8 HSPU | elevated HSPU | 15 Hand release push up
12 Alt DB Box Step Ups with One DB (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
12/10 Cal row or bike or ski (choose the most you hate)