Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
15 OH abmat sit up
20 Plate front raise
30 secs plank
Full Body Day
Superset 1
3-4 sets of
10 Close Grip Bench Press
20 DB Bent over row
30 KB Goblet Squat
Supersets 2
3-4 Sets:
10 Bradford Press
20 Toes Elevated Barbell RDL
30 Plate hammer curl
METCON
Warm up
2 mins of single unders
2 rounds of
5 EB Goodmorning + Elbow rotation
5 EB Upright Rows
5 EB Front Squats
3 Slow Pull ups
Squat Clean
Every 2:30 x 4 Sets
3 Tempo Front Squats (5 secs slow lowering)
7 Back Squats
*Perform at 55-65% of 1 RM Front Squat)
Conditioning
On 0:00
For Time: (8:00 Cap)
21-15-9 Front Squats (50/30 kg | 40/25 kg | 30/20 kg)
21-15-9 Pull up | Banded Pull up | Ring rows
-rest in remaining time-
At 10:00
For Time: (8:00 Cap)
30-20-10 Deadlift (70/45 kg | 55/35 kg | 40/25 kg)
60-40-20 Double Unders | 120-90-60 SU | Jumping jack
Time Cap 18 mins