20 May 2022

Gymnastic Strength

Warm up

Row 500 m

3 sets of

3 Wide Pull Up (Slow)

10 Air Squat

Supersets 1

4 sets of

8 Stiff leg deadlift

8 Pull up

Supersets 2

4 sets of

8m Front rack barbell walking lunges

8 Chin up

Supersets 3 (optional)

4 sets of

12 Pistol squat (each leg 6 reps) 

8 Pendlay Row

 

METCON

Warm up

single unders 3 mins

2 rounds of

10 Burpees

3 Bear complex

10 Pike Push up

Thrusters

3-3-3-3-3 (building to heavy)

Conditioning

EMOM 15 mins [Adv | Int | Basic]

mins 1 : 15 KB swing [24/16 kg | 16/12 kg| 12/8 kg]

mins 2 :  15 Push Up

mins 3 : 1 Peg Board or 1 Rope climb | 5 Chest to bar pull up | 5 Pull up