Gymnastic Strength
Week 1 of 4
Back and Biceps Day
warm up
2 round
10 scapula pull up
10 ring row
30 secs deadhang
strict pull up
every 1:30 minutes x 6 set
5 rep
superset 1
3 round
10 barbell row
10 db upright row
superset 2
3 round
6 muscle clean
10 hammer curl
tabata
5 hanging leg raise
every 20 secs rest 10 secs x 8 set
Metcon
Warm up
2 mins of single unders
2 rounds of
5 Barbell RDL
5 Hang Power Cleans
5 Front Squat
5 Strict Press
Clean Primer
Every 1:30 mins x 8 sets
1 Power Clean + 1 hip hang Squat Clean + 2 Pause Front Squats
*start from 50% of your RM
Conditioning
10:00 AMRAP:
3-6-9-12-15…
Power Clean (40/25 kg | 30/20 kg | empty bear)
Push Jerk
20 Double unders after each round
scaled 10 DU