Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
5 Burpees
5 tempo push up
10 OH plate tricep extension
10 Tuck ups
10 Plate front raise
Shoulder, Chest & back devolopment
Bench Press
10-8-6-4-2-1
*increasing in weight
After the last set,
Max reps of Bench Press at 60% of RM
*aim for min. 12 reps
Supersets 2
3 sets of
8 Ring dips or Box dips
8 Seated DB Press
Supersets 2
2 Sets:
Max reps Overhead tricep ext
Max reps DB chest fly
Max reps of push up (scale as necessary)
⇒ then repeat one more round the whole set
METCON
Warm up
400 m run
2 Rounds:
10 Squat jump
6 Tempo snatch deadlift
6 Muscle snatch
6 Inch worm
Clean and Jerk
Every 1:30 x 8 Sets
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
*increasing in weight
Conditioning
8 Rounds for time:
2 Wall walk | scaled wall walk | 6 Hand release push up
4 Box Jumps (60/50 cm | step up | air squat)
6 Alt DB Hang Snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
Time cap 15 mins