Gymnastic Strength
Week 4 of 4
Full body day
warm up
2 round
5/5 alt v ups
10 sdhp
5 pull up
superset 1
3 round
8 front squat
8 romanian deadlift
superset 2
3 round
5 weighted pull up
10 db bench press
6 behind the neck snatch grip press
core circuit
every 2.30 mins x 4 set
10 hollow rock
10 superman pulse
10 alt v ups
10 lying leg raise
Metcon
Warm up
500 m of row
2 rounds of
5 Slow Snatch Deadlift
5 Squat Jump
10 Kipping
10 V-sit up
Deficit Snatch Pull
3 reps x 2 set for each percentage
65% – 70% – 75% – 80% – 85% of Snatch RM
*use 15kg plate to elevate the ground
Conditioning
For time
10-9-8-7-6-5-4-3-2-1
Deadlift (90/60 kg | 70/45 kg | 40/25 kg)
Toes to bar | Leg raises | Abmat sit up
Time cap 12 mins