Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Band Pull Aparts
15 Sec Dead Hang
10 Scap pull up
20 secs Plank position Alt Shoulder taps
Back and Biceps development
Weighted Chin Up
6-6-6-6
then after the last set
do 2 sets of max reps banded Pull up
(aim for 12-15 reps)
Supersets 1
3 Supersets:
5/5 DB rows
10 Pendlay rows
10 Bent over DB flys
Supersets 2
3 Supersets:
10 Double DB Curls
10 Double DB hammer curls
8/8 Plate around the world
Finisher
AMRAP 3 mins KB Upright rows
METCON
Warm up
3 Rounds:
10 Cal Row
5/5 Curtsy lunge
10 Push-ups
5 Pausing front squat
10 Good morning
Leg strength
every 1:30 x 6 Sets
Alternating between
A: 10 reps Alt Back Rack Rev Lunges (5 per leg)
B: 5 reps 1¼ front squats)
Conditioning
For Time:
30/25 Cal Row
into:
3 Rounds:
4 Devil Presses (2×22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
8 Deadlift (100/65 kg | 80/50 kg | 60/35 kg)
—-
25/20 Cal Row
into
2 Rounds
4 Devil Presses (2×22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
6 Hang Squat Clean (80/50 kg | 60/35 kg | 40/25 kg)
Time cap 12 mins