Gymnastic Strength
We will continue these progressions until the 4 week mark.
Week 3 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)
Dropset 1
3 Drop Sets:
10+ Seated DB press (heavy weight)
10+ Seated DB press (moderate)
Max reps Seated DB press (light)
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
5 Jump Squat
10 Band Pull Aparts
5/5 Alt Curtsy Lunges
20 Single unders
5 EB Muscle Snatch
Barbell Cycling (Weight)
Every 1:30 x 6 Sets:
20 DUs or 40 singles + 3 Hang Power Snatch
*build in weight over the 6 sets
Conditioning
12 Min Amrap
9 Burpees
9 Box Jump Overs (60/50 cm | Step up over (60/50 cm) | Step up (50/30 cm)
9 Thruster (30/20 kg | 20/15 kg | Medball thrust)
9 Burpees
9 Box Jump Overs (60/50 cm | Step up over (60/50 cm) | Step up (50/30 cm)
12 Thruster (30/20 kg | 20/15 kg | Medball thrust)
9 Burpees
9 Box Jump Overs (60/50 cm | Step up over (60/50 cm) | Step up (50/30 cm)
15 Thruster (30/20 kg | 20/15 kg | Medball thrust)
.
.
and so on… increasing the Thruster by 3 each round. Burpees and Box Jump overs stay the same