Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
2 wall walk
5 Hindhu Push up
30 secs Side plank (right)
30 secs Side plank (left)
30 secs Flutter kicks
Shoulder + Chest + Triceps development
Heavy Push Press
5-5-5-5-5
*building in weight
Supersets 2
3 sets of
8 DB bent over flys
8-12 Weighted Bench Dips or Strict Dips
Supersets 3
3 sets of
6-12 Box Pixe pushup
6 Pausing Bench Press
METCON
Warm up
2 Rounds:
200 m row
10 EB Sumo deadlift high pull
5 burpees
5 wall Squat
Snatch Grip Deadlift
Every 2 mins x 5 set x 5 reps
*increasing in weight, pay attention to the form
Conditioning
FTP test
20 mins of Rowing for Calorie