Gymnastic Strength
Week 0 of 4
Full Body Day
warm up
2 round
10 pvc dislocation
5 EB thruster
10 leg raise
Back Squat
every 2 mins x 5 set
8 reps at 60%-65% RM
*constant weight
superset 1
8 pendlay row
12 DB curl
superset 2
12 DB hex press
8 Lu raises
6 snatch grip deadlift at 100-120% of Snatch RM
Hybrid Cardio
Warm up
500 Meter Row
2 rounds of
6 KB Swing
6 Goblet squat
12 Sit up
12 walking lunges
Tabata Station
Finish each station with following interval 20 sec work : 10 secs off x 8 Set, rest 2 mins then move to the next station
- Row (6/4 cal)
- Hang Power clean 6 reps (40/25 kg)
- Single arm KB snatch 8 reps (16/12 kg)
- V-sit up 8 Reps
- Air Squat 12 reps
- Alt. Goblet KB lunges 12 reps
-rest 2 mins between each station-