Gymnastic Strength
We will start a new 4 weeks block. We will continue these progressions until the 4 week mark. The goal is to add 3-5% to our compound lifts each week
Week 1 of 4
Warm up (no measure)
4 sets:
10 seated leg lifts
20 Alt-v ups
Rest :30 between rounds
Back and Biceps development
Wide Grip Pull Ups
4 set
8-12 Wide Pull up
*if needed, use band to reach minimum 8 reps of unbroken reps
8/8 – Alt DB curls
Supersets 1
3 Supersets:
8/8 Single Arm DB Chainsaw Rows
10 DB lat pull overs
*Record weight of Chainsaw Rows
Super set 2
3 rounds of
10-10-10 I-Y-T with light plates or DBs
6-8 Barbell curls (with 3 secs lower)
20 Band Pull apart
METCON
Warm up
5 Min AMRAP:
5 cal row
5 Burpees
5 Pausing Front Squat
5 Muscle clean + strict press
5 Push jerk
Clean
EMOM x 8 Min :
Min 1-4:
1 Above the Knee Hang Power Clean+ 1 Above the Knee Hang (Squat) Clean + 1 jerk
MIn 4-8:
1 Power Clean + 1 Squat Clean + 1 Jerk
*increase weight as able over the 8 Sets
*Focus on exploding up, with a vertical drive during the ‘power clean, then speed under the bar during the ‘squat clean’.
Conditioning
For Time:
12 Box Step Ups (no weight)
12 American Kettlebell Swings (20/12 | 12/8 kg | Plate to OH (10/5kg)
2 Rope Climbs | 4 Burpees Jumping Pull Up | 6 Burpees knee to chest
24 Box Step Ups (no weight)
24 AKBS
3 Rope Climbs
36 Box Step Ups
36 AKBS
4 Rope Climbs
Time cap 15 mins