Gymnastic Strength
Warm up
2 sets:
10 OH Plate Sit up
15/15 KB side bend
20 Secs Side plank (right)
20 Secs Side plank (right)
*rest :45 Seconds between sets
Upper/ Chest Day
Seated Barbell Strict Press
6-6-6-6 (record your weight, start from 60% of your strict press RM)
Supersets 1
3 Sets:
10 Seated Double DB Arnold’s Press
10 weighted bench dips
10 Dumbell fly
Supersets 2
3 Sets:
10 Wide Grip Supinated Bench Press
10 DB Tricep OH Extension
10 Lateral rise
METCON
Warm up
2 Rounds:
50 Singles or 20 DUs
8 EB Good morning
8 EB Upright row
8 Jump Squat
8 Scap Pull Ups
Strength Circuit
Every 1:30 x 8 Sets (12 Minutes)
Min 1 : 6 Pausing deadlift (3 secs pause below knee cap) at 40-50% RM
Min 2 : 6 Strict Pull up + 6 Plate hammer curl
Conditioning
5 Rounds For Time:
30 Double Unders | 60 single under | 30 Jumping Jack
10 Box Jump over | step up over | step up
8 Toe To Bar | GHD sit up | Abmat sit up
6 Deadlifts (100/65 kg | 70/45 kg | 40/25 kg)
Time cap 15 mins