Gymnastic Strength
Push/ Chest /Triceps – Week 2 of 4
Warm up (no measure)
3 sets:
6 Push-ups
6/6 Single arm DB press
6 reverse burpees
Bench Press
10-10-10-10
Supersets
3 Sets:
Incline Dumbbell Bench Press x 8-12 reps
pike push up x 8-12 reps
Wall walk x 4-8 reps
DB strict press Drop set
2 rounds
1 Max reps of DB strict Press (heavy weight)
– right into
1 Max reps of DB strict Press (moderate weight)
– right into
1 Max reps of DB strict Press (light weight)
*focus on good form
*record total number of push-ups
AMRAP
In 2:30 Complete:
Max Arm circles with 2.5kg or 1.25 kg plate
*every break switch directions
METCON
Warm up
500 m row
2 rounds:
10 EB elbow rotation
5 EB Good morning
5 EB Upright Rows
5 EB Muscle Clean + front Squats
10 Jumping squat
Snatch (Weight)
Every 1:30 x 8 sets:
Sets 1-4:
2 Hang power clean + 1 Power Clean
Sets 5-8:
1 hang squat clean + 1 Squat clean
*Start at about 45-50% of your 1rm and build over the 8 sets.
Conditioning
“Yoga Bday”
For time:
AMRAP 12 mins
9 rounds of
3 Burpees toes tobar
9 Hang Power Clean (40/25 kg)
in remaining time Max Cals of rowing