Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 GHD Back extension
20 Air Squat
30 secs Mountain climber
Full Body Day
Superset 1
3-4 sets of
10 Incline DB Bench Press
10 Good morning
20 KB Farmers Reverse lunges (10 reps each legs)
Supersets 2
3-4 Sets:
10 Elevated Ring Rows
10 Overhead Squat
20 Plate Ground to OH
METCON
Warm up
2 rounds of
5 Inch worm
5 Behind the neck Strict Press
5 EB Push Jerk
5 Burpees
3 Slow Pull ups
Push Jerk
Every 1:30 x 6 Sets
3 Push Jerk with pause 3 secs at catch position
*increasing in weight
Conditioning
AMRAP 15 mins
20 Russian KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
10 Shoulder to Overhead (40/25 | 30/20 | empty bar)
10 Pull ups | Banded pull ups | Ring rows