Gymnastic Strength
Week 2 of 4
Warm up
2 round
2 wall walk
5 slow pushup
5/5 single arm DB press
Chest and Shoulder Development
Superset 1
3 set (dropset)
8 bench press (heavy)
8 Bench press (medium)
8 bench press (light)
Supersets 2
3 sets of:
10 incline DB flys
10 well rounded plate front raise
Supersets 2
3 sets of:
6 strict hspu
10 upright row
METCON
Warm up
2 mins single unders
2 Rounds:
12 GHD back extension
6/6 Alt. v-ups
8 Glute bridge
2 Muscle clean+ 2 Front squat + 2 strict press
Clean complex
8 sets of :
2 clean pull + 2 Power clean
*start from your 50% of RM, increase the weight
Conditioning
AMRAP 12 mins
30 Double Unders
8 Toe To Bar
4 Power clean and jerk (60/40 kg | 40/25 kg | empty bar)