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)
3 sets:
20/20 KB Side bend
:30 front plank hip twist
*rest :30 Seconds between sets
Upper/ Chest Day
Seated Barbell Strict Press
6-6-6-6 (record your weight, start from 60% of your strict press RM)
Supersets 1
3 Sets:
8-12 Seated Double DB Arnold’s Press
8-12 Ring Dips or weighted bench dips
8/8 Single Arm Lateral Raise
Supersets 2
3 Sets:
10 DB Front Raise + Upright Fly
10 Wide Grip Supinated Bench Press
Max reps of bradford press (empty bar)
METCON
Warm up
3 Rounds:
100 m run or 3 laps
10 Good morning
10 Upright row
1 wall walk
3 Tempo Push up (3 secs down, 3 secs hold, 3 secs up)
Strength Circuit
Every 2:30 x 4 Sets (10 Minutes)
20 Alt DB Press — opposite DB held in Front Rack (10/arm, alt every 5)
8 Strict Pull Ups
8 Ring Dips or Diamond Push up
8 Bent over row
*pick weight you can do unbroken
Conditioning
15 min AMRAP:
2 rounds buy in:
10 deadlifts (90/60 kg)
15 pushups
20 sit-ups
30 air squats
200m Run or 6 laps
AMRAP in remaining time of the 15 Minutes:
3 deadlifts
6 pushups
9 sit-ups
12 air squats
100m Run or 3 laps
Score is total rounds and reps completed, not including the buy in.