Gymnastic Strength
Week 2 of 4
Warm up (no measure)
12 Air Squat
10 Good Mornings
8 Walking Lunges
6 Burpees
4/4 Single Arm DB Strict Press
Full Body Day
Back Rack Lunge + Back Squat
4 sets of
3 Right leg Back rack Lunges
3 Left leg Back rack Lunges
6 Back Squat
Press/Pull 1 (AMRAP – Reps)
3 Sets:
1:30 work/ 1:00 rest
20 strict press unbroken (light weight)
max ring rows in remaining time
Press/Pull 2 (AMRAP – Reps)
3 Sets:
1:30 work/ 1:00 rest
20 Push up
max Bar Upright rows in remaining time
Press/Pull 3 (AMRAP – Reps)
3 Sets:
1:30 work/ 1:00 rest
20 OH Tricep extension
max Barbell curl in remaining time
METCON
Warm up
2 rounds:
50 Single unders
5/5 OH EB Lunges
5 Behind the neck strict press
10 Goblet KB Squat
:20 Sec Hand Stand Hold
Split Jerk
Every 1:30 secs x 6 sets
3 Split jerks with a 2 sec pause in the catch
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
AMRAP 12 mins
20 Double unders | 40 Single unders | 20 Jumping Jack
15 KB swing (16/12 kg | 12/8 kg | plate GTOH 5/10 kg)
10 Alt. DB Snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
5 HSPU | 10 Double KB Push Jerk | 10 Hand release Push up