Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 Plate hammer curl
10 Tuck ups
10 Ring rows
15 Knee to chest
Back/Biceps Day development
Pull ups
Accumulation of 40 reps
Supersets 1 (Back)
3 sets of
12/12 Single armDB Row
10 Rear Delt Flyes
12 Behind the back Barbell shrug
Supersets 2 (Biceps)
3 sets of
7 Bottom Half BB Curls
7 top Half BB Curls
7 Full BB Curls
7 Chin ups
METCON
Warm up
400 m of run
2 Rounds:
10 Good morning
5 Inch worm
10 GHD Back extensio
5 Slow air Squat
Heavy Deadlift (touch and go)
every 1:30 x 6 Sets
set 1 : 5 reps (60%)
set 2 : 5 reps (70%)
set 3-5 : 3 reps (80-85%)
set 6 : 2 reps (85%++)
Conditioning
For time:
Buy in: run 600 m,
then
5 Wall walk | scaled wall walk | 10 Inch worm
20 Single arm Hang DB Snatch (22.5/15 kg | 15/10 kg | 10/5 kg)
30 Sit-ups
60 Double unders | 150 Single unders | 60 jumping jack
30 Sit-ups
20 Single arm Hang DB Snatch
5 Wall walk
Time cap 16 mins