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:
:30 Sec Bicycle Crunch
rest :15
:30 Sec Leg Lifts Over DB
Rest :15
:30 Sec Side Plank R
Rest :15
:30 Sec Side Plank L
Rest :30 and start back at top
Shoulder, Chest & back devolopment
Strict Press
5 x 3 reps Barbell strict press (record your weight)
Superset 1
3 Drop Sets:
10+ Seated DB press
10+ Seated DB press
10+ Seated DB press
Superset with:
12 Landmine rows (Record your weight)
*DB Press Drop sets:
Each set is 30 or more total reps. You should have 3 weights of DBs, As soon as you finish your first 10+ set the DBs down and grab a lighter weight and complete 10+ again, then repeat for the 3rd time.
No rest between the 10-10-10
Supersets 2
3 Sets:
10 DB Flys (Record your weight)
8/8 DB Cross over raise
Supersets 3 (optional)
3 Sets:
10 DB Front raise
10 DB Side raise
10 DB Upright row
*DB Raises
Complete all 10 front raises then all 10 side raises then upright rows. No rest between, each set is 30 total reps.
METCON
Warm up
2 Rounds:
100 m row
5/5 lateral box step ups
5 Romanian Deadlift
8 Bent over row
10 Straight Arm Banded Lat Pull Downs
Every 1:30 secs x 7 sets
5 Deadstop Deadlifts at 55-60%
— Let the bar come to a complete stop. but do not drop from the top. do it unbroken
Conditioning
Birthday WOD
For time: [Adv | Int | Basic]
“Yuke”
31 Deadlift (60/35 kg) | (45/25 kg) | (30/20 kg)
31 Back Squat (60/35 kg) | (45/25 kg) | (30/20 kg) *bar from the floor
-then straight into-
“Jeffrey”
37 Alt DB Snatch (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
37 Lateral Burpees over bar | Step over | Burpees
Time cap 15 mins