Gymnastic Strength
Week 2 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
Close Grip Bench Press
4 sets of 10-12 reps
Supersets 1
3 sets of
10/10 Alternating DB Press
10 The Reverse Grip Bench Press
8/8 DB Crossover raise
Supersets 2
3 sets of
10 Incline skull crussher
6-10 Chest dips
10 Landmine Press
METCON
Warm up
2 Rounds:
5 Burpees
10 squatting elbow rotation
10 muscle clean
20 secs Handstand hold
Heavy Power Clean (touch and go)
every 1:30 x 6 Sets
set 1 : 3 reps (65%)
set 2 : 3 reps (75%)
set 3-5 : 2 reps (85%)
set 6 : 2 reps (85%++)
Conditioning
Every 2:00 x 8 rounds
4 Power cleans (60/35 kg | 40/25 kg | empty bar)
8 Lateral burpees over bar | step over | Burpees
10 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)