Gymnastic Strength
We will continue these progressions until the 4 week mark.
Week 2 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 tricep OH DB extension
8/8 tricep OH DB extension
8/8 tricep OH DB extension
Dropset means After Every 8 reps change your weight (lighter) until you complete total reps (24 reps).
METCON
Warm up
2 mins of single unders
2 rounds of
5 EB Goodmorning + Elbow rotation
5 EB Upright Rows
5 BB Front Squats
3 Slow Pull ups
Squat Clean
Every 1:30 x 6 set
3 Position Clean:
1 Hi Hang Clean+1 Clean Above the Knee+1 Clean below the knee
*build over the 6 sets to today’s heavy.
Complete all 3 reps as a complex without setting the barbell down!
Conditioning
3 rounds for time of:
15 Power cleans (40/25 kg | 30/20 kg | empty bar)
15 pull-ups | Banded Pull up | Ring rows
15/12 Cal Rows
Time cap 12 mins