Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 Hanging leg raise
30 secs Flutter kicks
10 Push up
30 secs Mountain climber
Chest and Back development
Superset 1
4 set of
10-12 Wide Grip Bench Press
10-12 Elevated Ring Rows
Supersets 2
4 sets of
10 DB Lat Pull over
10 Floor DB flys
Supersets 3
4 sets of
6-10 Pull up
10 Plate Front rise
METCON
Warm up
2 Rounds:
20 secs Dead Hang
3 Bear Complex
10 Stiff leg deadlift
3 x 3 Position of Power Snatch
10 walking lunges
Power Snatch (touch and go)
EMOM 9 mins(Touch and Go)
Sets 1-3
4 TNG Power Snatch (60%)
–
Sets 4-6
3 TNG Power Snatch (70%)
–
Sets 7-9
2 TNG Power Snatch (75%)
Conditioning
5 rounds for total time of:
16 Alt. DB Snatch (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
12 Deadlift (40/25 kg | 30/20 kg | empty bar)
8 Thruster
*rest 1 min after each rounds. Goal is to sprint each round!
Score is the total time on the clock at the end of your 6th round (including the rest between rounds)
Time cap 15 mins