24 January 2024

Gymnastic Strength

Week 3 of 4

Warm up

2 Sets:

30 secs Plank

10  close stance air squat

5 Inch worm

10 push up

 

Full Body Day

Lower Body Superset

4 set of

6 Back Squat

6 Deadlift

 

Upper body Supersets

3 sets of

8 Strict press 

10 Dumbbell Fly

12 Barbell row

 

Core Circuit

Every 2:30 mins x 4 set

8 Hollow rock

8 V-ups

8 Tuck ups

10 secs Hollow hold

 

*try to do them unbroken and then rest in the remaining time

 

METCON

Warm up

500 m of row

2 Rounds:

10 PVC dislocation

5 Snatch grip strict press

5 Hip Squat snatch

5 burpees

 

Snatch Balance

Every 1:30 mins x 8 sets

 

3 snatch balance

 Conditioning

21-15-9

Hang Power Snatch (40/25 kg | 30/20 kg | Empty bar)

Toes to bar | Leg raises | ab mat sit up

 

*8 lateral Burpees over bar after each set

 

Time cap 15 mins