Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Band Pull Aparts
5/5 DB Strict Press per Arm
20 Sec Dead Hang
10 Plate hammer curl
Biceps & Triceps
Strict pull ups
25 Strict Pull Ups
*Complete in as few of sets as possible
Superset 1
3 Supersets:
10 Seated DB tricep ext
10 Double DB curls
Superset 2
3 Supersets:
12/12 Single DB tricep Kickbacks
12 Wall leaning DB Hammer curls
Superset 1
3 Supersets:
15 Bench Dips
5 Close arm chin up
METCON
Warm up
500 m of rows or 1 k of bike
2 Rounds:
1 wall walk (controlled ascent and descent)
5 EB Thruster with pause at the bottom
10 Controlled good morning
5 Inch worm
Gymnastic and Lifting couplet
every 1:30 x 8 Sets
Alt. Between
5 deadlift
6-10 HSPU
Conditioning
10-9-8-7-6-5-4-3-2-1
Deadlift (100/65 kg | 60/40 kg | 40/25 kg)
KB Thrusters (2×16/12 kg |12/8 kg | DB 10/ 5 kg)
Time cap 15 mins