Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Plate hammer curl
10 Tuck ups
10 Ring rows
15 Knee to chest
Back/Biceps Day development
Wide Grip Pull ups
3 sets of 6-10 reps
Supersets 1
3 sets of
12 Incline DB Row
6-10 chin up
12 Band Pull apart
Supersets 2
3 sets of
10 DB Upright rows
10 DB Lat pull over
8 Ring biceps curl
METCON
Warm up
500 m of row
2 Rounds:
10 PVC dislocation
5 Snatch grip strict press
3 x 3 Position of power snatch (empty bar)
5 burpees
3 Position of Power Snatch
every 1:30 x 6 Sets
1 reps of 3 Position of Power snatch
(High Hang – Above knee – from the ground)
Increasing in weight
Conditioning
3:00 AMRAP
5 Lateral Burpees over bar
15 Power Snatch (40/25 kg | 30/20 kg | Russ KB Swing 12/8 kg)
– 2:00 Rest –
3:00 AMRAP
5 Lateral Burpees over bar
10 Power Snatch (50/30 kg | 40/25 kg | 30/20 kg | Russ KB Swing 16/12 kg)
– 2:00 Rest –
3:00 AMRAP
5 Lateral burpees over bar
5 Power Snatch (60/35 kg | 50/30 kg | Russ KB Swing 20/16 kg)