Gymnastic Strength
Week 1 of 4
Warm up
3 Sets:
15 Sec Bicycle Crunch
rest :15
15 Sec Leg Lifts Over DB
Rest :15
30 Sec Side Plank R
Rest :15
30 Sec Side Plank L
Rest :30 and start back at top
Shoulder, Chest & back development
Strict Press
5 x 5 reps Barbell strict press
Superset 1
3 Drop Sets:
8 Seated DB press (heavy)
8 Seated DB press (moderate)
8 Seated DB press (light weight)
Superset with:
12 Bent over rows
*DB Press Drop sets:
Each set is 30 or more total reps. You should have 3 weights of DBs, As soon as you finish your first 10+ set the DBs down and grab a lighter weight and complete 10+ again, then repeat for the 3rd time.
No rest between the 10-10-10
Supersets 2
3 Sets:
10 DB Flys (Record your weight)
8/8 DB Cross over raise
Supersets 3
3 Sets:
8-10 DB Front raise
8-10 DB Side raise
8-10 DB Upright row
*Complete all 10 front raises then all 10 side raises then upright rows. No rest between, each set is 30 total reps.
METCON
Warm up
2 Rounds:
200 m row
3 x 3 Position of Power snatch
6 Burpees
10 Knee to chest
Power Snatch
Every 2 mins x 5 sets
5 Power Snatch (touch and Go)
*increasing in weight
Conditioning
15 Minute AMRAP
1 Rope Climb | 4 Burpees knee to chest | 8 KB SDHP
6 Burpees box Jump Over | Step over | Burpees
10 Alt. DB Snatch (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
12/10 Cal Rows