Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
6 pausing ring rows
8/8 Plate halo
30 secs dead hang
Biceps + Back + 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 (with band)
Supersets 2
3 Sets:
8 Incline DB Row
10 DB bent over Fly
Supersets 3
3 sets of
20 Band face pull
10/10 DB Concentration pull
Core Work
3 sets:
8/8 Hanging oblique knee raise
30 russian twist
METCON
Warm up
2 mins single unders
2 Rounds:
6 behind the neck strict press
4 single arm Devil press
6 Air Squat
10 Kipping
Push Jerk
Every 2:00 x 5 Sets
4 Push Jerk @ 60-70%+
10 Dumbbell tricep ext
Conditioning
Every 2:30 Seconds x 5 Rounds:
24 Double unders | 60 single unders | 24 Jumping Jack
8 Alt DB Snatch (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
8 Toe to Bar | knee to chest | v-sit up
6 Single arm DB Thruster (right)
6 Single arm DB Thruster (left)
your score is the slowest time