Gymnastic Strength
Chest/Triceps – Week 4 of 4
Warm up
3 sets:
20 Alt V-ups
20 secs flutter kicks
10 Push-ups
6/6 Single arm DB press
Seated DB strict Press
8-8-8-8
Supersets 1
4 Sets:
10 behind the neck strict press
10 DB Lat pull over
Supersets 2
3 Sets:
10 Double DB Z press
10 Narrow Push up
FINISHER: (AMRAP – Reps)
1 Max effort set of bench press at 50% of your RM
into…
1 Max effort set of bench press at 40% of your RM
into…
1 Max effort set of bench press at 30% of your RM
METCON
Warm up
6 Min AMRAP:
5 Burpees
5/5 lateral step up
10 Good morning
10 GHD Back extension
20 Double unders or 40 singles
Circuit Strength
Every 1:30 mins x 6 set
6 Deadlift + 4 High Box Jumps (75/60 cm)
at 70% of RM
Conditioning
For time (Adv | Int | Basic)
20 Single arm Devil Press (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
30 Single DB Box Step-overs (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
40/30 Cal Row
50 Box jump overs | step up over | step up
60 Double unders | 150 singles | 60 Jumping jack
Time cap 15 mins