Gymnastic Strength
Week 1 of 4
Warm up
rowing 250 m
2 round
10 scapula pull up
5 eb muscle clean
10 superman pulse
Chest To Bar
4 set 6-8 rep
superset 1
3 round
8/8 single arm db row
10 bent over fly
superset 2
3 round
12 plate hammer curl
10 muscle clean
METCON
Warm up\
2 mins single unders
2 Rounds:
10 squat elbow rotation
10 clean pull
10 GHD back extension
5 burpees
Clean Complex
Every 1:30 x 8 sets
set 1 – 4 = 2 reps of Tall squat clean (light weight, focus on speed to get under)
set 5 – 8 = Power clean + Below knee squat clean (increase the weight to heavy)
Conditioning
3 Rounds:
30 Double unders | 75 singles or 15 Double unders | 30 Jumping jack
10 Alt hang DB squat clean (22.5/15 kg | 17.5 | 10 kg | 12.5 | 5 kg)
-right into-
2 Rounds:
15 Box jumps | step up | air squat
10 Burpees pull up | Burpees Knee to chest | Burpees
time cap 12 mins