Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
15 Bench Dips
15 Plate Front raise
30 secs Shoulder taps
5 EB Strict Press
Chest/ Upper Day development
Superset 1
3 set of
10 Incline Bench Press
10 DB Arnold press
Supersets 2
3 sets of
8 Seated Strict Press
8-12 Incline Push up
Supersets 3
3 sets of
10/10 Alt. Supinated Front raise
10 Supinated grip bench press
10 Box Pike Push up
METCON
Warm up
500 m of row
2 Rounds:
10 EB Elbow rotation
10 Good morning
10 Upright rows
3 x 3 Position of power clean
5 Pogo burpees
Power Clean
every 1:30 x 8 Sets
Set 1 – 5
2 Clean clean pulls + 1 Power cleans
Sets 6-8
2 Power Clean
Start at about 60-65% of your 1rm power clean. Build up the weight
Conditioning
15 Rounds for time:
5 Wall-balls (9/7 kg | 7/5 kg | medball thruster)
3 Lateral burpees over bar | step over | burpees
1 Power clean (80/45 kg | 60/35 kg | 40/25 kg)
Time cap 15 mins