Gymnastic Strength
Week 2 of 4
warm up
2 round
10m Prisoner Walking Lunge
5 Slow Wall Facing Squat
5 Inch worm
10 Hand Release Push Up
Back Squat
2 set 16 reps
at 50% of 1 RM Squat
DEFICIT DEADLIFT
3 set 12 rep
at 55% of your RM deadlift
superset
3 round
8 Strict Leg raises or strict Knee raises
8/8 Single arm DB Row
8/8 Single arm DB Bench Press
Metcon
Warm up
500 m row
2 rounds of
8 EB Strict press
8 Pausing Front Squat
8 Hand Release Push Up
8 Russian KB Swing
RM Strict Press
Establish 1 RM of
1 Strict Press
within 10 mins
RM Front Squat
Establish 1 RM of
1 Front Squat
within 10 mins
Conditioning
3 Rounds For Total Reps in 14 minutes
1 minute Wall Ball Shots (9/7 kg | 7/5 kg | medbal thruster)
1 minute Sumo Deadlift High-Pulls (40/25 kg | 30/20 kg | empty bar)
1 minute KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
1 minute Row cal
1 minute Rest
*try to consistent each movement (ex: 18 reps per minute), and get at least 10 secs transition/rest in between
– Beginner: 120-200 reps (10 reps/min)
– Intermediate: 200-275 reps (17 reps/min)
– Advanced: 275-350 reps (23 reps/min)