Gymnastic Strength
Week 1 of 4
Warm up
2 rounds
5 inch worm
10 Bench Dips
5/5 T-Plank
Back and Biceps Development
Weighted Pull up
6 sets of 3 reps Pull up
*increasing in weight
Supersets 1
2 set of
20 elevated ring rows
20 Bent over DB lateral raise
Supersets 2
3 sets of:
12 DB Biceps curl
12 yates row (row to belly)
12 weighted GHD back extension
METCON
Warm up
2 Rounds:
100m Run (4 laps)
10 PVC dislocation
10 PVC sotts press
3×3 Position of Squat Snatch
10 Kipping
Snatch Complex
Every 2:30 x 5 sets
3-position of Squat Snatch + 2 Snatch Balance
*start at 50% of your RM snatch, focus on technique, only add weight if you feel confidence and comfortable with the form
Conditioning
For Time:
200m Run (7 laps) at the start of each round :
18-15-12-9-6
Overhead Squat (40/25 kg) | (30/20 kg) | empty bar
Toes to bar | Leg raises | Abmat sit up
Time Cap 16 mins