Gymnastic Strength
Warm up
6 mins easy Row
then, 2 rounds of
5 worm walk
10 walking lunges
Barbell Supersets
5 sets of
5 Back Squat
5 Stiff Leg Deadlift
Pyramid Supersets
12-10-8-6 reps of
Back rack Barbell Reverse Lunges (reps are for each legs)
GHD Weighted back extension
Cooling Down (optional)
6 mins easy Row
METCON
Warm up
Row 500 m
Then 2 rounds of
12 Elbow rotation
8 Good morning
3 x 3 Position of power clean and jerk
2 wall walk
Power Clean and Jerk
every 3 mins x 5 set :
1 High Hang Power Clean Jerk + 1 Hang Power clean n jerk + 1 Power clean n jerk
*constant weight at 80-85% of 1 RM focus on technique consistency for those 5 sets, don’t drop the bar before finishing the complex
Conditioning
AMRAP 10 mins : [Adv | Int | Basic]
2 Deadlift (100 kg/65 kg) | (80 kg/ 50 kg) | (60 kg | 35 kg)
2 HSPU | Elevated HSPU | Push Up
4 Deadlift
4 HSPU
6 Deadlift
6 HSPU
… so on