Gymnastic Strength
We will continue these progressions until the 4 week mark.
Week 2 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)
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
5:00 amrap
1 Wall walk
8 Scap Push up
8 Plate Sumo Squat
8/8 Plate overhead Lunges
8 cal row
Circuit
Every 2 mins for 12 mins (3 total rounds)
Alternating between
1) 8 behind the neck strict press + 12-16 Sphinx Push up
2) 6/6 Bulgarian Squat with DB + 10 DB Goblet Sumo Squat
Conditioning
“Wen wen birthday”
In 10 mins
3 rounds of
11 Handstand Push Up | elevated HSPU | hand release push up
7/7 OH DB Squat (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)(22.5kg/17.5 kg)
In the remaining time max cal row
*your score is your Row calorie