Gymnastic Strength
Warm up
3 sets:
20 seated leg lifts up and Over a DB
20/20 Russian twist with plate
Rest :30 between rounds
Back and Biceps development
Pull Ups
3 Sets:
Max Strict Pull Up with normal Grip (until your form is break)
into
Max Rep Wide Grip Strict Pull Up with Band
Modifications: If you can not do more than 3 strict pull ups without a band. Complete Max rep strict pull up in band with normal grip into max rep wide grip pull ups with a stronger band than what you used for your normal strict pull ups
Supersets 1
3 Supersets:
10/10 Single Arm DB Chainsaw Rows
12 DB lat pull overs
*Record weight of Chainsaw Rows
Super set 2
3 rounds of
6-8 Barbell curls (with 3 secs lower)
10-10-10 Incline I-Y-T with light plates or DBs
15 Band Pull apart
METCON
Warm up
5 Min AMRAP:
5 scap pullups
5/5 Single arm KB Thruster
5 EB Slow deadlift
5/5 Alt Curtsy Lunges
100m jog or 3 laps
Strength Circuit
Alt. Every 1:30 x 8 Sets (12 Minutes)
Min 1 : 3 Pause Deadlift (3 secs pause below knee cap) + 6 deadlift at 40-50% RM
Min 2 : 4 Strict Chin up + 8 Barbell curl
Conditioning
For Time:
21 KB Swing (24/16 kg |16/12 kg | 12/8 kg)
21 Thrusters (40/25 kg | 30/20 kg | Empty bar)
18 KB Swing (24/16 kg |16/12 kg | 12/8 kg)
18 Thrusters (50/30 kg | 40/25 kg | 30/20 kg )
15 KB Swing (24/16 kg |16/12 kg | 12/8 kg)
15 Thrusters (60/35 kg | 50/30 kg | 40/25 kg)
Time cap 14 Min