Gymnastic Strength
Warm up
2 Sets:
:30 side plank L
:30 Side plank R
:30 Front Plank
10/10 Kneeling DB press
10 Squat with Plate front raise press out
Back Squat
Every 2:00 x 6 sets
5 Back squats
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 82-85%
Set 5: 86-90%
Set 6: 10 back squats @ 60% of your 1rm
Superset 1
3 set of
10 DB Bench Press
10 Barbell landmine Press
Superset 3
3 Supersets:
5 wide pull up
10 DB reverse curl
METCON
Warm up
500 m of row
2 Rounds:
10 PVC dislocation
5 Slow Snatch grip deadlift
5 Muscle Snatch + OH Squat
5 burpees
Squat Snatch
every 1:30 x 6 Sets
set 1: 3 reps at 65%
set 2 : 3 reps at 75%
set 3-6 : 2 reps at 85%
Conditioning
4 Rounds for time:
8 Power snatches (40/25 kg | 30/20 kg | Empty bar)
8 Lateral burpees over bar | stepping | burpees
8/6 Cal rows
Time cap 12 mins