Gymnastic Strength
This is a 4 week block, then we start all new movements and progressions
We will continue these progressions until the 4 week mark. The goal is to add 3-5% to our compound lifts each week, and increase our accessory weights as you are able.
Week 1 of 4
Warm up (no measure)
3 Sets:
1:00 plank
20 situps
rest 1:00 between sets
Biceps and triceps development
Superset 1
4 supersets:
6-10 Chin- ups
*Add weight to make these weighted chin ups if able. Record Chin up weight or band used.
6/6 – Alt DB curls
Supersets 2
3 sets of
12 Close grip bench press (record weight)
10-12+ Pushups
Supersets 3 (optional)
2 Drop sets:
8 Hammer curls
8 Hammer curls
8 Hammer curls
Superset with:
8/8 DB tricep kick backs
8/8 DB tricep kick backs
8/8 DB tricep kick backs
Dropset means After Every 8 reps change your weight (lighter) until you complete total reps (24 reps).
METCON
Warm up
AMRAP 5 mins:
10 Good Mornings
5 Scap Push Ups
5 Push Ups
100 m Row
Bench Press
in 12 mins, seeking for 1 RM
build up properly, example:
Set 1 – 8 @ 55%
Set 2 – 6 @ 65%
Set 3 – 5 @ 70%
Set 4 – 3 @ 80%
Set 5 – 2 @ 85%
Set 6 – 1 @ 90% then 100%+ build to a heavy/max single
Conditioning
For Time: [Adv | Int | Basic]
70 Double DB Shoulder to Overhead [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
Every break:
8 pullups | Knee to chest | Ring rows
4 burpee to target | Burpees over DB | Burpees
Time cap 15 mins
*choose your weight that you can hit 15reps on your DBs unbroken