18 May 2022

Gymnastic Strength

Warm up

Row 500 m

3 sets of

3 Wide Pull Up (Slow)

10 Single Arm DB Row

Supersets 1

4 sets of

8 Chin up

10 Pendlay row

Supersets 2

4 sets of

8 Upright Row

10 Barbell Curls

Supersets 3 (optional)

4 sets of

8 Pull up

10 DB Rear Delt Fly

Back Squat (optional)

3-3-3-3-3

 

METCON

Warm up

single unders 3 mins

2 rounds of

10 PVC dislocation

3 EB Hang Power snatch + Pausing Overhead Squat

10 Plate Lu raises

Hang Squat Snatch

3-3-3-3-3

Conditioning

AMRAP 10 mins [Adv | Int | Basic]

15 Double unders | 30 Single unders | 15 Jumping Jack

10 Hang power Snatch [40/25 kg | 30/20 kg| 20/15 kg]

5 Toes to Bar | GHD sit up | Knee to chest