Gymnastic Strength
Chest/Triceps – Week 2 of 4
Warm up
3 sets:
20 sit-ups
10 tempo Hanging knee raises (pause 2 secs at top)
10 Push-ups
6/6 Single arm DB press
Seated Strict Press
8-8-8-8
Supersets 1
4 Sets:
10 Incline DB Bench Press
10 Lu Raises
Supersets 2
3 Sets:
10 Double DB Z press
10 Narrow Push up
FINISHER: (AMRAP – Reps)
At 35-40% of your 1RM Bench Complete:
1 Max effort set of Close grip bench press
into…
1 Max effort set of wide grip bench press
*no rest or break between and train to failure
*compare to score last week
METCON
Warm up
6 Min AMRAP:
5 Burpees
5 Scap Pull Ups
5 Pike Push up
10 Alt Curtsy Lunges (3/3)
10 Band Pull Aparts
Circuit Strength
EMOM 8 min (4 set total)
Alt. between
Odd mins – 5 Bench Press (70-75% of RM)
Even mins – 5 Double DB Push Jerk
Conditioning
10 min AMRAP:
2 Alt Db Snatch (22.5/15kg | 15/10 kg | 10/5 KG)
2 Pull up | Banded | ring rows
2 HSPU | elevated | hand release push uphh
4 Alt Db Snatch (Rx+: Alt DB Squat Snatch)
4 Pull up
4 HSPU
then
6,6,6….8,8,8….10,10,10… etc