Gymnastic Strength
Week 2 of 4
Warm up
2 round
8 OH EB walking lunges
30 secs mountain climber
5 worm walk
superset 1
8 overhead squat
10/10 straggered stance DB deadlift
superset 2
10 bent over row
10 explosive push up
core circuit
every 2.30 x 4 set
8/8 alt V ups
10 abmat sit up
10 lying leg raise
15 secs flutter kicks
METCON
Warm up
500 m row
2 Rounds:
20 secs Handstand Hold
6 split stance press
6 Muscle clean
6 Pausing front squat
Barbell complex
Every 2 mins x 6 Sets (5 of 6)
1 Push Jerk + 1 Split Jerk + 2 Front squats
*start from 70% of your jerk RM then build up
Conditioning
3 Rounds:
AMRAP 1min Clean and jerks (60/40 kg | 50/30 kg | 35/25 kg)
30 secs Rest
AMRAP 1 min HSPU | elevated HSPU | hand release push up
30 secs Rest
AMRAP 1min Front squats
30 secs Rest – then repeat for the next round