Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
2 wall walk (controlled descent)
10 Plate OH Sit up
10 Push up
30 secs Mountain climber
Chest, Back and Shoulder development
Seated Barbell Strict press
3-3-3-3-3
*increasing in weight
Drop set of Seated DB press
2 Drop Sets:
10 reps (heavy)
10 reps (med)
10 reps (light)
Supersets
3 sets of
10 Land mine rows
8 DB Fly
6/6 Renegade rows
METCON
Warm up
2 Rounds:
200 m row
20 secs HS Hold
10 vertical jump
5 Wall Squat
10 Kipping
Overhead Squat
Every 1:30 mins x 8 set
3 reps each set
*building in weight
Conditioning
3 set x 4 min AMRAP:
8 Box Jump over | step up over | Air Squat
6 Overhead Squats (40/25 kg | 30/20 kg | empty bar)
4 Pull up | Banded Pull up | Sumo deadlift high pull
rest 2:00 in between
*RX+ Chest to bar pull up
*score is your total reps