Gymnastic Strength
Week 1 of 4
Chest and Shoulder Day
warm up
2 round
5 hindu push up
2 wall walk
10 eb strict press
strict press
every 1.30 minutes x 5 set
6 rep
superset 1
3 round
10 bench press
10 db lateral raise
superset 2
3 round
10 incline db fly
10 db triceps extention
tabata handstand hold
every 20 secs x 8 set
Metcon
Warm up
500 m row
2 rounds of
5 Burpees
5 Box jump
5 strict press in split position
5 Push Press
Jerk Complexes
Every 1:30 mins x 8 sets
1 Push Press + 1 Push Jerk + 1 split jerk (pause at catch position)
*start from 50% of your RM
Conditioning
For Time
15 Burpee to plate
20 Box Jump Overs | step up over | air squat
25 Wall Balls (9/7 kg | 7/5 kg | medball thruster)
30/24 Cal Rowing/Bike/ski
25 Wall Balls (9/7 kg | 7/5 kg | medball thruster)
20 Box Jump Overs
15 Burpee to plate
Time cap 15 mins