Gymnastic Strength
Push/ Chest /Triceps – Week 3 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
Clean (Weight)
Below The Knee Hang Squat Clean
Every 2 mins x 6 sets:
2 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%
*These sets should be unbroken
Conditioning
‘Yoke B’day’
AMRAP 5 mins
35 wall ball (9/7 kg | 7/5 kg | medbal thruster
20 Shoulder to Overhead (40/25 kg | 30/20 kg | EB)
in the remaining time, AMRAP Alt DB snatch (22.5/15 kg | 17.5/10 kg | 12.5 kg | 5 kg)
Rest 2 mins then,
‘ Clario B’day’
AMRAP 5 mins
35 KB swing (24/16 kg | 16/12 kg | 12/8kg)
20 Power clean (40/25 kg | 30/20 kg | EB)
in the remaining time, AMRAP Alt DB snatch (22.5/15 kg | 17.5/10 kg | 12.5 kg | 5 kg)
*your score is total of DB snatch reps