Gymnastic Strength
Week 1 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 bench press
10/10 Single arm DB Rows
Supersets 2
4 sets of
8 DB flys
8 Elevated ring rows
Supersets 3
4 sets of
10 Incline Bench Press
4 Weighted Pull up
METCON
Warm up
2 mins single unders
2 Rounds:
20 secs Dead Hang
10 PVC dislocation
3×3 Position of power snatch
5 Pausing OH Squat
*build weight your Deadlift to 85% (10 mins)
Snatch Complex
every 1:30 x 6 set
1 Hang Power Snatch + 1 Power Snatch + 1 OH Squat at 75-80% RM (constant weight)
Conditioning
12:00 AMRAP:
Buy In:
80 Double unders | 200 Single unders | 80 Jumping jack
AMRAP In Remaining Time
2-4-6-8-…
Power Snatch (50/30 kg| 35/20 | Empty bar)
Goblet Squat (24/16 kg | 16/12 kg |12/8kg)