Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Pull Up (Slow)
10 KB Deadlift
*then review of Power clean
Power Clean
3-3-3-3-3
Supersets
4 sets of
2-6 Chin Up/pull up*
*Practice to do unassisted pull up (or very minimal assisted)
10 Bent over row
1 Mins Plank
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
2 wall walk
Deadlift
5-5-5-5-5
Conditioning
3 rounds of [Adv | Int | Basic]
5 Deadlift [100/60 kg | 80/45 kg| 60/30 kg]
10 HSPU | elevated HSPU | Pike Push up
10 Pull up | Banded Pull up | jumping Pull up
30 Double unders | Single unders | Jumping jack
Time cap 10 mins