Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
5/5 single arm Ring rows
10 Plate Ground to OH
20 secs Hollow Rock
5/5 Renegade Rows
Back and Biceps development
Supersets 1
4 Supersets:
8 Strict pull-up
8 Incline DB row
Supersets 2
3 Supersets:
8/8 KB Gorilla rows
8 DB lat pull overs
Supersets 3
3 Supersets:
6 Bent over BB rows with a 2 sec pause
8 Slow lowering DB curls
10 Band pull aparts
METCON
Warm up
2 mins of single unders
2 Rounds:
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Power snatch
5 Thruster
Snatch
Every 1:30 Secs x 8 set
1 Snatch pull
1 Power Snatch from below the knee
1 Power Snatch from the floor
Conditioning
Interval’s
3 Rounds For Time:
10 Wall ball (9/7 kg| 7/5 kg | medball thruster)
6 Box Jump Overs | step up over | step up
2 Wall walk | scaled wall walk | 6 hand release push up
6 Box Jump Overs | step up over | step up
10 Wall ball (9/7 kg| 7/5 kg | medball thruster)
rest 1 Min between Rounds
Time cap 15 mins
*Score is going to be the time on the clock when you finish, including the rest.