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

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