Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5 pausing scap pull up
10 Bench dips
:20 Sec Ring rows hold
:20 secs shoulder taps
biceps and triceps & traps
Weighted chin up
6-6-6-6
*try to add more weight than last week
Superset 1
3 Supersets
8/8 x Alt DB cross body Hammer curls
8-10 x Close grip barbell curls
Superset 2
3 Supersets
12 Close Grip Bench Press
8-12 Push up
20 DB Shrug
METCON
Warm up
2 mins single unders
2 Rounds:
2 wall walk
5 Burpees
5 Hang Muscle Clean + 5 Strict Press
5 Plate Goblet Squat + Press Out
Lifting Stamina
EMOM 10 mins
5 Below the Knee Hang Power Clean + 5 Push Jerk
@ 50% of 1 RM Power Clean)
Conditioning
AMRAP 14 Mins
30 Double Unders
8 Burpee To Target | Basic : Burpees only
6 HSPU | elevated HSPU | 12 Hand release Push up