Gymnastic Strength
Week 2 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 chin ups
30 Strict Chin Ups
*Complete in as few of sets as possible
Superset 1
3 Supersets:
10 Close grip bench Press
10 Double DB curls
Superset 2
3 Supersets:
10 Seated DB Overhead Ext.
8 Ring Biceps curl
Superset 3 (optional)
3 Supersets:
8-12 KB Push up
10/10 DB Concentration Curls
METCON
Warm up
500 m of rows or 1 k of bike
2 Rounds:
10 Kipping
5 EB Thruster with pause at the bottom
10 Controlled good morning
5 Burpees
Gymnastic and Lifting couplet
every 1:30 x 8 Sets
Alt. Between
5 deadlift
6-10 Toes to bar
Conditioning
21-18-15-12-9-6
Wall ball (9/7 kg | 7/5 kg | medball thruster)
*6 m Burpee broadjump after each round, including the final round