Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 OH Plate sit up
15 Plate front raise
10 Push up
10 Plate OH tricep extension
Shoulder + Chest + Triceps
Superset 1
4 set of
6 Seated Strict Press
10 DB Lateral raise
Supersets 2
3 sets of
10 Incline DB chest flys
10 Barbell Skull Crushers
Supersets 3
3 sets of
10-12 Wide grip supinated bench press
8/8 DB Upright Crossover
METCON
Warm up
2 mins single unders
2 Rounds:
6 Alt. OH lunges
6 Good morning + twist
15/15 secs hold Plate Pizza carry
6 Inch worm
Deadlift Ladder
Every 2 mins x 5 set
Set 1: 10 Deadlift @ 50%
Set 2: 8 Deadlift @ 60%
Set 3: 6 Deadlift @ 70%
Set 4: 4 Deadlift @ 80%
Set 5: 4 Deadstop Deadlifts @ 80%++
Conditioning
2:00 on/1:00 off x 5 Rounds
40 Double unders | 100 single unders |
8 Sumo Deadlift High Pull (40/25 kg | 30/20 kg | empty bar)
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*Max Rep :
Overhead squats