Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 Band Pull Aparts
10 Hand Release Push Ups
20 Sec Dead Hang
10 Plate or Empty BB Bent Over Rows
Shoulder, Chest & back devolopment
Bench Press
6-6-6-6
*constant weight at 80%
Superset 1
3-4 Sets: (work for 15 mins)
10 Incline DB Rows
10 DB floor pull over
Supersets 2
3-4 Sets: (work for 15 mins)
12 reverse grip barbell row
10 DB flys
METCON
Warm up
2 Rounds:
200 m row
3 Bear complex
6 Worm walk
10 GHD back extension
Squat Control
Every 2:00 x 5 Sets
3 Tempo Back Squats (5 secs lowering)
2 Regular Front Squats
*Start Around 60-65% of 1 RM FRONT SQUAT)
Conditioning
“Karen”
150 Wall ball shot (9/7kg)
Time cap 12 mins