Gymnastic Strength
Week 3 of 4
Back and Biceps Day
warm up
2 round
10 scapula pull up
10 ghd back extention
5 eb goodnorning
chin up strict
every 1.30 mins x 6 set
5 rep
superset 1
3 round
10 pendlay row
8 snatch grip deadlift
superset 2
3 round
6 pull up
10/10 db concentration curl
tabata kb swing
every 20 secs x 8 set
Metcon
Warm up
500 m of Row
2 rounds of
5 Slow Good Morning
5 Muscle Snatch
5 Behind The neck Snatch Push Press
5 Drop Snatch
Snatch Practice
Every 1:30 mins x 8 sets
1 Power Snatch + 2 hip hang Squat Snatch
*start from 50% of your RM
Conditioning
For Time:
2-4-6-8-10
Power Snatch (40/25 kg | 30/20 kg | empty bear)
Overhead Squat
Box jump over | Step up Over | Air Squat
Time cap 12 mins