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)

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