Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5 pausing scapula pull up
5/5 single arm ring rows
10 Hollow rock
Back, Biceps and core
Pull up
3 set Max Strict Pull Up with normal Grip (rest 1 mins in between)
after that, into
1 set Max Rep Wide Grip Strict Pull Up
Supersets 2
3 Sets:
8/8 Single Arm Chain Saw Rows
10 DB lat pullovers
Supersets 3
3 sets of
20 Band pull aparts
8 Tempo barbell curl (3 secs lowering)
Core Work
3 sets:
8/8 seated leg lifts over DB
30 russian twist
METCON
Warm up
400 m run
2 Rounds:
5 bradford press
5 upright rows
5 box jump
5/5 Spiderman stretch
Circuit Strength
Every 2:00 x 5 Sets
4 Push Jerk
8 Elevated ring rows
Conditioning
For Time:
Buy in : 400 m run
20 Burpees over DB | step over | burpees
20 Box jump overs | step up over | lunges
20 alt DB Hang clean and jerk (22.5/15 kg | 17.5/10 kg | 10/5 kg)
—
15 Burpees over DB
15 Box jump overs
15 alt DB Hang clean and jerk
—
10 Burpees
10 Box Jump Overs
10 alt DB Hang clean and jerk
*12 Min Cap