Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
15 Plate front raise
10 Push up
15/15 Mountain climber
10 plate strict press
Chest/Shoulder Day development
Bench Press
4 sets of 12-15 reps
Supersets 1
3 sets of
12 DB Arnold Press
8-15 Ring dips or bench dips
8-12 Plate lu raises
Supersets 2
3 sets of
10 Incline bench press
12 DB OH Tricep extension
4-8 Strict HSPU or box pike push up
METCON
Warm up
500 m of row
2 Rounds:
10 PVC dislocation
5 Snatch grip strict press
3 x 3 Position of power snatch (empty bar)
5 burpees
Strength Circuit
every 2:30 x 4 Sets
10 m Sandbag walking lunges
10 Double KB Push Press
10/10 KB Gorilla rows
Conditioning
For time
30-20-10
Box jump over | Step up over | air squat
KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
Goblet KB Lunges
Time cap 15 mins