Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
12 Hollow rock + 10 secs Hold (after the last rep)
12/12 alt. V-up
12/12 Plate Russian twist
Biceps + Triceps
Superset 1
4 Sets:
5x Pausing chin up (pause at top 3 secs)
8x Ring Dips or 20x Bench dips
Supersets 2
4 Sets:
12x DB Hammer curls
8/8x DB Triceps kick back
Supersets 3
4 sets of
5 – 12 pausing push up (hold 3 secs at bottom without touching the ground)
12 DB Spider Curl
METCON
Warm up
2 mins single unders
2 Rounds:
10 Upright rows
5 Muscle clean + Strict press
20 secs squatting plus elbow rotation
5 Burpees
Lifting Stamina
every 1:15 x 7 set
40 Single Unders
1 Power Clean and Jerk
*Constant weight at 80-85% RM
Conditioning
4 Sets / 1:00 Rest in between
10 Deadlift (60/35 kg| 40/25 kg | empty bar)
15 Wall ball
10 Power Cleans (60/35 kg| 40/25 kg | empty bar)
*16:00 Time Cap
*score is your time including the rest