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15
01
2019

Wed 16/1/19 : Gymnastics Classes

By Scotty 0

For those of you keen to keep working on your gymnastics skills, we have set classes running Mon & Thurs 7pm, be sure to jump in and get involved.

A great way to build the skills/ strength out of the workout situation

………………

Warm Up (5-15 mins):
With an empty barbell or broomstick:
10 x Good Mornings
10 x Deadlifts
5 x Clean Pull (shoulders only)
5 x Clean High Pull (high elbows)
5 x Pause Front Squat
5 x Hang Muscle Clean
5 x Press
5 x Hang Power Clean
5 x Push Press
5 x Power Clean
5 x Push Jerk
5 x Squat Clean
5 x Split Jerk

Strength/ Skill (15-30 mins):
6 sets:
1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk

WOD (30-50 mins):
AMRAP 20 mins:
Run 400m
8 Squat Cleans (60/40kg)
10 C2B Pull-ups
10 Jerks (60/40kg)
10 C2B Pull-ups

Scaling Options:
Run: Row 500/400m or Assault Bike 30/20 cals
Squat Clean: reduce weight, take from hang
Jerk: reduce weight
C2B Pull-up: pull-up, band pull-up, jumping pull-up, ring row

author: Scotty

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