Gymnastic Strength
Week 2 of 4
Warm up (no measure)
3 Sets:
:30 Side plank hold (left)
:30 Side plank hold (Right)
10 lying leg raise
8/8 plate halo (8 each side)
:30 rest between sets
Back and Biceps development
Superset 1
4 set of
6-8 Pausing Pull-ups (Pause 2 secs at top)
6-8 Bent over row (with moderate to heavy weight)
Supersets 2
3 Supersets:
10/10 Barbell curls
10 elevated ring rows
FINISHER (check mark)
EMOM 9 mins (3 sets)
(:40 sec of work/:20 sec of rest)
1 – KB Gorilla rows
2 – Row for cals ( arm only)
3 – KB SDHP
Pick your weight , Amrap each movement for during the minute
METCON
Warm up
3 mins single unders
*every broken do 2 burpess
2 Rounds
10 Elbow rotation
10 Deadlift
10 Hang power clean
10 Front Squat
10 knee raise
Circuit Strength
EMOM 12 mins (3 rounds)
1: 4-6 Hang power clean (60/35 kg | 45/ 28 kg | 30/20 kg)
2: 10 Toes to Bar | hanging knee raise | V-sit up
3: 4-6 Squat Clean (60/35 kg | 45/ 28 kg | 30/20 kg)
4: 25 Double unders | 50 single unders | 25 Jumping jack
Conditioning
AMRAP 14 mins (Adv | Int | Basic)
4 DB deadlift (40/25 kg | 30/20 kg | empty bar)
4 DB power clean
4 DB front squat
4 DB push press