Gymnastic Strength
Week 1 of 4
Warm up
2 round
5 hindu pushup
30 secs handstand hold
10 pvc elbow rotation
superset 1
3 set
10 db bench press
6 hspu
superset 2
3 set
8/8 rack hold lateral raise
10 plate front raise
superset 3
12 db skull crusher
12 wide push up
METCON
Warm up
2 Rounds:
4 laps run
10 Scap Pull Ups
5 muscle clean
5 pausing front squat
2 wall walk
Gymnastic Volume
Every 2:00 x 6 sets
5-8 HSPU (strict or kipping)
10 V-sit up
Conditioning
For time:
200m Run or 7 laps
15 Power Clean (50/30 kg | 35/25 kg | empty bar)
10 Pull up
–
200m Run
15 front squat
10 pull up
–
200m Run
15 hang squat clean
10 pull up