Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 Push up
15 ring rows
20 secs mountain climber
Biceps and triceps development
Strict Pull up
40 Strict Pull Ups in as few of sets as possible.
*If you can’t do 8 strict pull ups unbroken, use a band from the beginning. Focus on quality of the movement, and rest max 60 secs between sets
Superset 1
3-4 supersets: (work for 15 mins)
8 Close Grip Bench Press
12 Narrow Grip Barbel curl
20 secs Flutter kicks
Supersets 2
3-4 sets of (work for 15 mins)
10/10 Alt. Incline DB curl
12-20 Bench Dips
20 secs hollow rock
METCON
Warm up
AMRAP 8 mins:
100 m row
5 Inch worm
10 Push ups
5 Bradford press
Strength
Every 2:00 x 5 Sets
10 DB Overhead Tricep Ext
10 Barbell Strict Press – start with @ 40-50%)
Conditioning
3 Sets for Times: [Adv | Int | Basic]
16/12 Cal Rows
12 burpees Lateral over bar
8 Thrusters (50/30 kg | 30/20 kg | empty bar)
Time cap 12 mins