Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
6/6 Single arm Ring rows
10 OH Plate Sit up
6 Pausing Push up (3 secs at bottom)
15 Sec Hanging Knee raise Hold
Push and Pull development
Superset 1
4 set of
12 DB Strict Press
10 Bent Over Rows
Supersets 2
4 sets of
10 Reverse grip bench press
10 DB Upright rows
Supersets 3
4 sets of
8 Incline Bench Press
6-8 Strict Pull up
METCON
Warm up
400 m run
2 Rounds:
5 slow deadlift
10 Upright rows
5 pausing push up
10 kipping
Clean Pull
5 – 5 – 5 – 5 – 5
*constant weight at 90%+ from Clean RM
Conditioning
AMRAP 3 mins
Buy in 200m Run
AMRAP
5 Hand Release Pushups
5 Pullups | Banded Pull up | ring rows
– 1:00 Rest –
AMRAP 5 Mins
Buy in 400m Run
AMRAP
10 Hand Release Pushups
10 Pullups | Banded Pull up | ring rows
– 1:00 Rest –
AMRAP 7 mins
Buy in 600m Run
AMRAP
15 Hand Release Pushups
15 Pullups | Banded Pull up | ring rows