17 May 2022

Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

10 Hollow rock

10 Diamond Push up or Bench dips

Supersets 1

4 sets of

12 Overhead KB/Plate sit up

12 Push up (adv: 20 Push Up)

Supersets 2

4 sets of

12 GHD Back Extension

10 Bench Press

 

Supersets 3 (optional)

4 sets of

6 Devil press  

10 Incline Bench Press

 

METCON

Warm up

Run 400 m

then 2 rounds of

5 Kang Squat

10 GHD Back Extension

15 Hollow rock

Deadlift

5-5-5-5-5

 

Conditioning

For time : [Adv | Int | Basic]

18 Deadlift [100/60 kg | 80/45 kg| 60/30 kg]

18 Box Jump [60/50 cm | 50/30* cm | step up]

 

400 m run

 

15 Deadlift  

15 Box Jump

 

400 m run

 

12 Deadlift 

12 Box Jump

 

400 m run

 

9 Deadlift 

9 Box Jump

 

*30 cm height is 3 stack of 25kg Plates