Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 Band Pull apart
10 elbow scap push up
10 victorian raise
10 knee to chest
biceps and triceps & traps
Weighted chin up
Set 1 – 3-5 Reps @ Heaviest Weight
Set 2 – 5-7 Reps @ Moderate Weight
Set 3 – 7-9 reps @ Light Bodyweight
Set 4 – Unlimited Reps @ Bodyweight only
*rest 2 mins between sets
Superset 1
3 Supersets
6-8 Weighted dips (ring/matador) or 12-16 x bench dips
10x DB Hex curl
Superset 2
3 Supersets
120 supinated barbell rows
10 Double DB Skull chrusher
10 Barbell Shrug
METCON
Warm up
500 m row
2 Rounds:
2 wall walk
5 Plate Ground to OH
5 Hang Muscle Clean + 5 Strict Press
5 Thruster
Lifting Stamina
EMOM 10 mins
4 Below the Knee Hang Power Clean + 4 Push Jerk
@ 55% of 1 RM Power Clean)
Conditioning
5 rounds of
9/6 Cal rows
12 Wall ball (9/7 kg | 7/5 kg | med ball thruster)
15 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
Time cap 16 mins