Gymnastic Strength
Week 3 of 4
Back and Biceps Day
warm up
2 round
2 wall walk
5 slow pushup
10 slow band Pull apart
incline bench press
every 2.30 mins x 5 set
8 rep
superset 1
3 round
8 arnold press
10/10 leaning lateral raise
superset 2
3 round
10 plate sven press
15 bench dips
tabata side plank
every 20 secs x 8 set
Metcon
Warm up
2 mins single unders
2 rounds of
5 behind the neck strict press
5 thruster
10 Alt. Jumping lunges
20 secs HS hold
Jerk Practice
Every 1:30 mins x 8 sets
1 Push Press + 2 Push Jerk
*start from 50% of your RM
Conditioning
Marco’s WOD
4 rounds of
12 Wallball shots (9/7 kg |7/5 kg | Medball thruster)
24 Medball lunges
36 Double unders | 18 DU or 100 SU | 36 Jumping Jack
Time cap 12 mins