Gymnastic Strength
Warm up
2 Sets:
:30 Sec Mountain Climber
rest :15
:30 Sec Lying leg raise
Rest :15
:30 Sec Plank shoulder tap
Rest :15
:30 Sec Sit up
Rest :1:00 and start back at top
Shoulder, Chest & back devolopment
Incline DB Bench Press
8-8-8-8
After the fourth set,
Bench Press Finisher (AMRAP – Reps)
Complete 1 max effort set of flat DB bench (no incline) at the same weight as your heaviest set of incline DB bench press. Aim for 15+ reps!
Superset 1
3 sets of
10 Close grip Bench press
10 Decline push-ups
Supersets 2
3 Sets:
10 Incline DB Flys
5 Strict HSPU or Box pike push up
Finisher
2 Sets:
12 BB bradford press
12 Plate Front raise
8 Wide Push up
No rest between movement, each set is 32 total reps.
METCON
Warm up
3 mins of single unders
*every break do 2 burpees
2 Rounds:
12 PVC dislocation
6 Muscle snatch
6 Sntach grip Strict Press
6 Pausing knee to chest
Every 1:30 secs x 7 sets
3 position of Power snatch
1 High Hang + 1 above knee + 1 Power sntach
* increasing in weight
Conditioning
4 Rounds:
10 Toes To Bar | GHD sit up | Knee to chest
10 Alt DB snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
-right into-
4 Rounds:
30 Double unders | 75 singles | 30 Jumping jack
10 Alt DB clean (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
Time cap 12 mins