Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
5 pausing scap pull up
10 Band Pull Aparts
:15 Sec Knee to chest hold
30 secs side plank left then right
biceps and triceps & traps
Weighted chin up
6-6-6-6
Superset 1
4 sets of
12 close grip bench press
10-12 Push up
DB Upright rows (Drop sets)
2 Drop sets Sets:
10 reps (heavy)
10 reps (moderate)
10 reps (light)
Tricep Kickback(Drop sets)
2 Drop sets Sets:
8/8 reps (heavy)
8/8 reps (moderate)
8/8 reps (light)
METCON
Warm up
400 m run
2 Rounds:
5 push up burpees
5 Bradford Press
30 Sec BB OH hold
5 Air Squats
Jerk (Finding 3 RM)
Every 2:00 x 7 sets (build up the weight
6 @ 60 %
5 @ 65%
5 @ 70%
4 @ 80%
3 @ 85%
3 @ 90%
3 @ 90-95%
Conditioning
15 Min AMRAP
12 Single DB walking lunges
12/10 Cal row
12 Wall balls
start 0:00 with run and every 3 mins run 200 m