Gymnastic Strength
Week 2 of 4
2 round
6 pausing ring row
8/8 plate halo
30 secs deadhang
weighted chin up
5 set 5 reps
*get a proper weight for good 5 reps
superset 1
3 round
8 incline db row
10 rear delt ski
superset 2
3 round
10 supinated grip barbell row
10 hammer curl
METCON
Warm up
2 Rounds:
3 laps run
10 Scap Pull Ups
5 Hang Muscle Snatch
5 Behind the Neck Snatch Grip Press
5 Kang Squat
Snatch Primer
Every 1:30 x 9 sets
set 1 – 4 = 1 Hang Muscle Snatch + 1 Snatch Balance + 1 pausing OHS
(use light to moderate weight)
set 5 – 9 = 1 Snatch High Pull + 1 Hang Power Snatch + 1 Below the Knee Squat Snatch
(*increase in weight up to 75-80% of your 1 RM)
Conditioning
For Time:
20 Single DB Box Step up (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
40 Alt Hang DB Snatch
600 m run (20 laps) or 50/44 cal row
15 Single DB Box Step up
30 Alt Hang DB Snatch
400 m run (13 laps) or 36/32 cal row
time cap 15 mins