Gymnastic Strength
Warm up
2 rounds of
20 secs Plank shoulder taps
5/5 Single arm KB Thruster
10 KB Swing
10 KB Upright row
Full Body Day
Barbell Seated Strict Press
5 sets:
5 Barbell Seated Strict Press at 75%-80% RM
Superset 1
3 sets of
6/6 BARBELL BACK RACK REVERSE LUNGE
8/8 Double KB Staggered Deadlift
Supersets 2
3 Sets:
12 Bench Press
12/12 KB Gorilla row
METCON
Warm up
500 m row
2 rounds:
1 wall walk + hold 15 secs
5 Slow Deadlift (5 secs up, 5 secs down)
5/5 Single arm KB Thruster
10 GHD sit up
DEADLIFT
5 sets of
5 Deadlift
at constant weight 75% of RM
Conditioning
Buy in : 4 Wall walk
4 rounds of
8 Thruster (40/25 kg | 30/20 kg | empty bar)
8 Toes to bar | Leg raise | Abmat sit up
8 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
Cash out: 4 Wall walk
Time cap 12 mins