Gymnastic Strength
This is the final week of progression
Week 4 of 4
Warm up (no measure)
2 sets:
15 OH Plate Sit up
45 secs Plank hip twist
30 Secs Side plank (right)
30 Secs Side plank (left)
*rest :45 Seconds between sets
Upper/ Chest Day
Seated Barbell Strict Press
6 x 3 reps of strict press (build your weight, start from 60% of your strict press RM)
Supersets 1
3 Sets:
10 Seated Double DB Arnold’s Press
6-10 explosive push up
12 Dumbell skull crusher
Supersets 2
3 Sets:
10 Wide Grip Supinated Bench Press
10 elevated feet bench dips
10/10 Single Arm DB Crossover Raise
METCON
Warm up
3 Rounds
200 m row
5 Burpees
5 Muscle snatch + OH Squat
5 Behind the neck strict press
5 BB Kang Squats
Hang Squat Snatch
Every 2 mins x 6 Sets (12 Minutes)
2 x 3 reps @ 60%
2 x 3 reps @ 65%
2 x 3 reps @ 70%)
Conditioning
“Icha b’day”
Part 1:
33 Cal Row
22 Alt. DB Snatch (22.5/15 kg | 17.5 /10 kg | 12.5 / 5 kg)
11 lateral burpee over rower | stepping | lateral burpees over DB
Male start again at mins 6:00, female at 7:00
Part 2:
11 lateral burpee over rower
22 Alt. DB snatch
33 cal row
Time cap 12 mins
Score is total time of part 1 + part 2