Gymnastic Strength

Week 4 of 4

Warm up

2 Sets:

10 Inch worm

5 Burpees

10 Wide grip australian pull up

5 Wall Squat

20s Squatting OH Plate Hold

 

Skill work

Chest to bar

*work for 15 mins, learn di different mechanic between regular pull up and C2B, try using the rubber band to understand them.

Barbell complex

3-4 set of

6 Snatch Pull

6 Hang power Snatch

6 Overhead Squat

6 Back Rack Right leg Lunges

6 Back Rack Left leg Lunges

*this is a complex that should be done unbroken, choose weight that you are able to finish it without dropping the bar, start the first set with the light weight first.

 

METCON

Warm up

2 rounds of

250 m of row

10 burpees

10 Stiff leg deadlift

10 Hollow rock

10 Air squat

 

 Conditioning

“The Ghost”

 

6 Rounds for Total Reps:

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Abmat sit up

1 minute of Deadlift (70/45kg | 50/35 kg | 30/25 kg)

1 minute Rest

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