Gymnastic Strength
Week 3 of 4
warm up
10 pushup
10 front plate raise
20 sec handstand hold
superset 1
10-12 incline bench press
8 ringdips/dips
superset 2
10 strict press
10 dumbell flyes
5 closegrip dumbell press
superset 3
6 plate butterfly raise
10 overhead barbell extension
METCON
Warm up
500 m of row
2 Rounds:
10 EB Elbow rotation
10 EB Stiff leg deadlift
6 Pausing Front Squat
6 Muscle clean + Strict press
4 burpees
Clean Practice
EMOM 12:00
Alternating between
min 1: 3 clean pulls
min2 : 2 Power cleans
Start at about 55-60% of your 1rm power clean. Build up the weight
Conditioning
15 Rounds for time:
1 Cluster (60/40 kg | 40/25 kg | Empty bar)
2 Clean and jerks
3 Lateral burpees over bar | step up over | burpees
Time cap 12 mins