Gymnastic Strength
Week 1 of 4
Warm up (no measure)
3 Sets:
1:00 plank
20 situps
10 Knee to chest
rest 1:00 between sets
Biceps and triceps development
Superset 1
4 supersets:
6-10 Chin- ups
*Add weight to make these weighted chin ups if able.
10/20 – Alt DB curls
Supersets 2
4 sets of
12 Close grip bench press
10-12+ Pushups
Supersets 3 (optional)
3 Drop sets:
8 Hammer curls (heavy)
8 Hammer curls (moderate)
8 Hammer curls (light weight)
Superset with:
8 DB OH triceps extension
8 DB OH triceps extension
8 DBOH triceps extension
Dropset means After Every 8 reps change your weight (lighter) until you complete total reps (24 reps).
METCON
Warm up
AMRAP 5 mins:
100 m row
10 Good Mornings
10 Scap Pull Ups
5 Push Ups
Deadlift
in 12 mins, seeking for 3 reps heavy
build up properly, example:
Set 1 – 10 @ 55%
Set 2 – 8 @ 65%
Set 3 – 8 @ 70%
Set 4 – 5 @ 80%
Set 5 – 3 @ 85%
Set 6 – 3 @ 90%+
Conditioning
For Time: [Adv | Int | Basic]
AMRAP 15 mins
10 Toes to bar | GHD Sit up | V-sit up
15 Deadlift (50/35 kg | 40/25 kg | 30/20 kg)
10 Front Squat
15 Ab mat sit up