Gymnastic Strength
Warm up
2 rounds of
20 secs Dead Hang
10 Air Squat
1 Slow pull up (5 secs up/3 secs Pause/5 secs top
10 Push up
Full Body Day
Weighted Pull up
5 sets:
5 unbroken weighted pull up
Superset 1
3 sets of
12 No lock out Back Squat
10/10 single leg glute bridge
Supersets 2
3 Sets:
10 DUAL DB INCLINE ROW
10 DB Incline Chest Fly
METCON
Warm up
500 m row
2 rounds:
6 Clean pull
6 Hang Muscle clean
6 Strict press
6/6 Front rack Lunges
Power Clean
5 sets of
3 Hang Power clean + 1 Jerk
at constant weight 70-75% of RM Squat clean
Conditioning
AMRAP 12 mins
8 Power Clean (60/40 kg | 40/25 kg | empty bar)
10 Alt. Front rack Lunges
12/10 Cal of row