Gymnastic Strength
Warm up
8 Upright rows
8 EB Strict Press
8 Kang Squat
10 Walking Lunges
Full Body Day
Back Squat
6-6-6-6
*constant at 70-75%
then after the last set 10 reps of No Lock out Back squat at 50% RM
Supersets 1 (push)
3 Supersets:
10 DB arnold press
8 Pausing Bench Press
Supersets 2 (pull)
3 Sets:
10 DB Lat Pull over
6-8 Chin up
METCON
Warm up
2 mins Jumping jacks
2 rounds:
6 Alt. OH Barbell Lunges OH Squat
6 Behind the neck strict press
10 KB swing
:20 Sec Hand Stand Hold
SplitJerk
Every 1:30 secs x 6 sets
3 Split jerks with a 2 sec pause in the catch
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
AMRAP 12 mins
6 Double KB Snatch (2×16/12 kg | 12/8 kg | no weight)
8 HSPU | elevated HSPU | Hand release push up
10 Alt Farmers Hold Lunge (2×16/12 kg | 12/8 kg | no weight)