Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
:30 Front plank
20 Russian twist
15 banded face pulls
10 empty bar upright rows
Biceps and Back Development
Superset 1
3 Supersets:
8-10 Weighted Pull-ups
8-10 Weighted Dips (rings, dip bar, or box)
Superset 2
3 Supersets
10-12 Inverted barbell row
10-12 Double DB curls
10-12 Bent over flys
Superset 3
3 Supersets:
12-14 DB Lat pullover
12-14 Front plate raise
Max reps empty barbell curl
METCON
Warm up
500 m row
2 Rounds:
1 wall walk + 20 secs hold
5 Burpees
5 Hang Muscle Clean + 5 Strict Press
3 bear complex
Lifting Stamina
EMOM 10 mins
1 Squat Clean + 1 Hang Squat clean + 1 Jerk
@ 60-65% of 1 RM Clean and jerk
Conditioning
‘Toto Birthday’
4 rounds of
16 Front Squat (40/25 kg | 30/20 kg | Empty bar)
12/10 Cal rows
8 Thruster
Time cap 12 mins