Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
8 Band Pull apart
8/8 Arm Circle (use small plate)
8 Pike Push up
12 Plate front raise
Chest, Tricep and Shoulder development
Superset 1
3 sets of
10 Incline Dumbbell Bench Press
8 Behind The Neck Strict Press
Superset 2
3 sets of
12 DB Skull crushers
4 Wall walk
Superset 2
3 sets of
10 Incline DB Fly
10 Wide Grip Barbell Incline Push Ups
*adjust the bar height according your strength
8 Dumbbell Lateral to Front Raise
* 1 lateral raise + 1 Front raise = 1 Reps
METCON
Warm up
2 Rounds:
10 Romanian Deadlift
10 Burpees
5/5 Single arm DB Strict Press
10 Hollow rock
5 Slow DB Goblet Squat
Deadlift
Every 2:00 x 6 Sets:
Set 1: 5 @ 70-74%
Set 2: 3 @ 75-80%
Set 3: 3 @ 81-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90%-95%
Set 6: 1 @ 95% +)
Conditioning
For Time:
For Time:
50 Deadlift (50/35 kg | 35/20 kg | Empty bar)
40 Shoulder to Overhead (50/35 kg | 35/20 kg | Empty bar)
30 Single DB Step Overs (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
40 Alt. DB Snatch
50 Box Jump over | step up over | Air Squat
Time cap 15 mins