Gymnastic Strength
Full Body Day
Week 2 of 4
Warm up
2 Rounds:
10 empty bar zombie squat
5 pausing upright rows
5 bradford press
20 sec Mountain climber
Front Squat
every 2 mins x 5 sets
5 reps of front squat
*at 70-80%
Supersets 1
Every 2:30 x 4 Sets
8 Pendlay Rows
12 Double DB Curl
Supersets 2
3 sets:
4 Snatch Grip Deadlift (at 80%+ RM)
8 Split Stance Strict Press
12 DB Hex press
METCON
Warm up
400 m run
2 rounds:
6 straight leg deadlift
10 Elbow rotation with squat
6 Behind the neck Push press
3 x 3 Position of Squat clean
Clean and Jerk Complex
Every 2:30 x 5 Sets
1 High Hang Squat Clean
1 Hang Squat Clean
1 Floating Hang Squat Clean
1 Push Jerk
1 Split jerk
*the weight should be something that you can make all the reps perfect
Conditioning
4 rounds For time:
200 m run
12 Alt. DB Snatch (22.5/15 kg | 17.5/ 10 kg | 12.5/5 kg)
6 Squat Cleans (60/40 kg | 40//25 kg | empty bar)
*Time cap 14 min