Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
5 Burpees
10 OH plate walking lunges (5 per leg)
10 Push-ups
10 Tuck ups
5 Hindu push up
Shoulder, Chest & back devolopment
Incline Bench Press
12-10-8-6-4
*increasing in weight
After the last set,
Max reps of Flat Bench Press at 60% of RM
Supersets 2
3 sets of
10 Double DB Skull crusher
10 Standing DB Press
Supersets 2
2 Sets:
Max reps of DB Overhead tricep ext
Max reps DB chest fly
Max time OH DB Hold (aim for 45 secs or more)
⇒ then repeat one more round the whole set
METCON
Warm up
500 m of row
2 Rounds:
12 Kipping
12 EB Elbow rotation
12 Good morning
6 Pausing Front Squat
6 Muscle clean + Strict press
Clean and Jerk
Every 1:30 Secs x 8 set
Min 1-4
2 Power clean + 1 Front Squat + 1 Jerk
Min 5-8
1 Squat Clean + 1 Front Squat + 1 jerk @ 65-85%
*increasing in weight to your 85% of RM
Conditioning
Work for 1:30 on and rest 1 mins
12/9 Cal Row or 10/7 Cal bike or 4 laps of run
5 Pull Ups | Banded Pull up | Ring rows
Max Rep wallball in the remaining time (9/7kg | 7/5 kg | medball thruster)
Work until you complete 80 wallballs total, or stop at 7 Rounds (16:30)