Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
8/8 each side Plate halo
10 Push up
10 Band Pull apart
45 secs plank
Chest/Shoulder Day development
Bench Press
4 sets of 10-12 reps
Supersets 1
3 sets of
8 Push Jerk
10 DB Hex press
12 DB Front raise
Supersets 2
3 sets of
10 Incline DB press
10 DB Arnold Press
8-15 Diamond Push up
METCON
Warm up
2 Rounds:
6 Burpees
8 good morning
8 KB Swing
8 Kipping Knee to chest
20 secs Wall sit
Strength Circuit
EMOM 8 mins
alternating between
8 Double russian KB Swing
5/5 – 8/8 KB Goblet lunges
Conditioning
15 min Ascending Ladder
10-20-30-40-50….
Air Squat
5-10-15-20-25…..
Deadlift (80/55 kg | 60/40 kg | 40/25 kg)
Pull Up | Banded Pull up | Ring rows
Double KB Push Press (2×16/12 kg | 2×12/8 kg | 2x 10/5 kg DB)
*Complete 10 Air SQuats into 5 Deadlifts, 5 pull ups, 5 push press. Complete then 20 Air Squats into 10 Deadlifts + 10 Pull Ups + 10 Push press…. and so on for 15MInutes