Gymnastic Strength

Week 2 of 4

Chest and Shoulder

warm up

2 round

5 ring pushup

5 eb strict press

30 secs handstand hold

 

bench press

4 round

10 rep 

 

superset 1 

3 round 

10 incline pushup

10 barbell upright row

 

superset 2 

3 round 

6 ring dips or dips

10 barbell skull crusher 

 

tabata plank

every 20 secs x 8 set

 

Metcon

Warm up

2 rounds of

5 Burpees

10 PVC Dislocation

5 Strict leg raises

10 Kipping

5 Muscle Snatch

5 OH Squat (pause at bottom)

 

Snatch Complex

Every 1:30 mins x 8 sets

1 Power Snatch + 1 Snatch Balance  + 1 OH Squat

*start from 50% of your RM

 

Conditioning

12 Min AMRAP:

 

4 Lateral Burpees over bar

6 Hang power Snatch (50/30 kg | 40/25 kg | 30/20 kg)

8 Toe to Bar | leg raises | abmat sit up

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *