Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 OH Plate Sit up
12 Plate front raise
10 Push up
30 secs Bar Hang
Push and Pull development
Superset 1
4 set of
12/12 Alt. DB bench Press
12/12 Alt KB gorilla rows
Supersets 2
4 sets of
10 Barbell Strict Press
12 Incline DB Rows
Supersets 3
4 sets of
6/6 Archer Push up or 8 Wide Push up
4-8 Wide Pull up
METCON
Warm up
2 Rounds:
10 Good morning
10 Box Step up
5 Inch worm
5 Burpees
*build weight your Deadlift to 75-80% (10 mins)
Deadlift
5 – 5 – 5 – 5 – 5
*constant weight at 75-80%
Conditioning
10 sets x 1:00 Work / :30 Rest
7 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
7 Box Jump Overs | Step up over | Air Squat
AMRAP Burpee to Target
*your score is the burpees repetition