Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
100 m rowing arm only
10 GHD sit up
10 Ring rows
3 slow chin up
Back/Biceps Day development
Pausing Pull ups
6-10 Pausing Pull-ups
*pause at the top 3 secs, make sure your chin is over the bar
Supersets 1 (Back)
3 sets of
8 Pendlay rows
10/10 Single arm DB Upright row
12 Bent over front raise
Supersets 2 (Biceps)
3 sets of
12 Plate Hammer curl
10 DB Spider curl
8 Chin up
METCON
Warm up
500 m of row
2 Rounds:
10 Squatting elbow rotation
5/5 front rack EB reverse lunges
3 x 3 position of power clean
5 burpees
Power Clean (touch and go)
EMOM 9 mins(Touch and Go)
Sets 1-3
6 TNG Power Clean (55%)
–
Sets 4-6
4 TNG Power Clean (65%)
–
Sets 7-9
2 TNG Power Clean (75%)
Conditioning
5 Rounds:
1:30 Work/ 1 Min Rest
8 Alt front rack lunges (60/40 kg | 45/30 kg | 30/20 kg)
6 Lateral burpees over bar
4 Power Cleans
Amrap Wall-balls in remaining time
*your score is total wall ball