Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
5 Inch worm
Full Body
Back Rack Lunge + Back Squat
3 sets of
3 Right leg Lunges
3 Left leg lunges
6 Back Squat
*No break between, keep the bar on your back and go right into the back squats. Use 35-40% of your 1rm back squat
Supersets 1
3 sets of:
10 Close grip bench press
5-10 Close grip chin up
Supersets 2
3 Supersets:
6/6 Double DB Stagger stance Romanian DL
10 seated strict press
10 GHD sit up
METCON
Warm up
500 m rows
2 Rounds:
12 elbow rotation
12 Good morning
8 Upright rows
6 Muscle Clean + Strict Press
30 secs Barbell overhead hold
Clean complex
Every 1:30x 8 set
Set 1-4:
1 Clean pull + 1 Power clean + 1 Hang power clean + 1 Jerk
Set 5-8
1 Clean Pull + 1 Power Clean + 1 Jerk
Conditioning
From 0 – 5 MInutes
50 Double Unders | 100 single | 50 Jumping jack
20 Shoulder to Overhead (50/35 kg | 40/25 kg | 30/20 kg)
10 Burpee Box Jumps | step up | burpees
From 5 -10 Minutes:
50 Double Unders
20 Power Cleans
10 Burpee Box Jumps
From 10 – 12 mins
AMRAP Power clean and Jerk