Gymnastic Strength
Warm up
2 rounds of
10 OH Plate Squat
10 V-sit up
10 Barbell Strict Press
10 Sumo Squat
Full Body Day
Back Squat
3 sets:
15 Back Squat at your Body weight or 60-65% RM
*rest 3 mins in between sets
Superset 1
3 sets of
8 Incline Bench Press
8/8 Renegade Row
Supersets 2
3 Sets:
12 Plate Biceps Curl
8 Bradford Press
METCON
Warm up
2 rounds:
30 jumping jacks
10 PVC dislocation
3 x 3 Position of Squat Snatch
10 Good morning
5 Sotts Press
Hang Squat Snatch
3 reps x 2 set at 75%
3 reps x 2 set at 80%
3 reps x 1 set at 85%
Conditioning
For time
12-10-8-6-4-2
OH Squat (50/32.5 kg | 35/25 kg | empty bar)
Pull up | Banded Pull up | ring rows
Time cap 10 mins