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