Gymnastic Strength
Chest/Triceps – Week 1 of 4
Warm up
2 sets:
5/5 single leg glute bridge
10 Lying leg raise
15 Straight leg sit-ups
20 secs Hollow hold
Incline Dumbbell Bench Press
8-8-8-8
then,
1 max reps of flat DB bench (no incline) at the same weight
Supersets 1
3 Supersets:
8 Seated Deadstop strict Press
12 DB Tate press
Supersets 2
3 Supersets:
8 Decline push-ups
8 Incline DB Flys
FINISHER:
As fast as possible
5 rounds of
10 Plate front raise
10 Plate OH Triceps extension
METCON
Warm up
2 min single unders
2 rounds of
1 wall walk
5 Muscle clean + front squat
5 behind the neck strict press
10 Alt Curtsy Lunges
Clean and Jerk
Every 1:30 mins x 6 set
40 single unders + 1 Power clean and jerk*
*start from 60%, then increasing in weight
Conditioning
AMRAP 3 mins
20 Double unders | 40 Single unders | 20 Jumping jack
5 HSPU | elevated HSPU | 10 push up
– 1:00 rest –
AMRAP 4 mins
10 Front rack lunges (40/25 kg | 30/20 kg | empty bar)
5 Power Clean and jerks (40/25 kg | 30/20 kg | empty bar)
– Rest 1:00 –
AMRAP 5 mins
20 Double unders
5 HSPU
10 Front rack lunges
5 Power Clean and jerks