Gymnastic Strength
Week 2 of 4
Warm up
2 round
5 inch worm
10 band pull apart
5 slow pushup
strenght training
bench press heavy
5 set 5 rep
*constant weight at 75%-80% RM
superset 1
3 round
8 strict press
8/8 lateral raise
superset 2
3 round
5/5 archer pushup
10 diamond pushup
METCON
Warm up
2 mins single unders
2 Rounds:
5 inch worm
5 pausing ring rows (pause 5 secs)
5 jumping squat
5 pausing knee to chest (pause 5 secs)
Gymnastic Volume
Every 2:00 x 6 sets
4-8 Kipping pull up
2 wall walk
Conditioning
10 Rounds For Time:
4 Toe to Bar | leg raises | v- sit up
8 Wall-balls (9/7 kg | 7/5 kg | medball thruster)
12 Double Unders | 30 single unders/6 double unders | 12 Jumping jack
time cap 12 mins