Gymnastic Strength
Week 2 of 4
Warm up
2 round
10 tuck ups
10 ring row
10 knee to chest
wide grip pull up
4 set
6-10 reps
superset 1
3 set
10 incline dumble row
6-10 chin up
12 band pull apart
superset 2
3 set
10 db lat pull over
10 ring biceps curl
METCON
Warm up
2 mins single unders
2 Rounds:
12 GHD back extension
6/6 Alt. v-ups
8 Glute bridge
2 Muscle Snatch + 2 Snatch Push jerk
Snatch Primer
8 sets of :
1 Hang Muscle Snatch + 2 Hang Power Snatch + 2 Snatch Push press
*start from your 40% of RM, increase the weight.
Conditioning
2 Rounds for time:
30 Double unders
30 Wall-balls (9/7 kg | 7/5 kg | medball thruster)
–
30 Double unders
15 Lateral burpees over bar | step over | burpees
–
30 Double unders
10 Power Snatch (50/35 kg | 35/25 kg | empty bar)
Time cap 15 mins