Gymnastic Strength

‘Wednesday : Benchmarking 3’

Strength Regime (Lower and Upper Body)

 

General Warm Up

Row 500 m

mobility and stretching preparation

 

Front squat Warm up

8 reps – empty bar

6 reps at  40% of RM

6 reps at  50% of RM

4 reps at 60% RM

4 Reps at 70% RM

2 Reps at 80%-85% of RM

Front Squat

Then Find 3RM (usually at 95% of 1 RM)

 

Push Press Warm up

8 reps – empty bar

6 reps at  50% of RM

6 reps at  40% of RM

4 reps at 60% RM

4 Reps at 70% RM

2 Reps at 80%-85% of RM

Push Press

Then Find 3RM (usually at 95% of 1 RM)

 

METCON

Warm up

400 m run

2 rounds of

10 Kipping

5 EB Muscle snatch

5 Thruster

5 Inch worm

Stanley B’day

 

2 rounds of

20 laps Run/ 600 m run

15 Pull up | banded Pull up | Ring rows

15 Toes to bar | GHD sit up | V-sit up

7 Clean and Jerk (40/25 kg) | (30/15 kg) | KB swing (12/8 kg)

5 wall walk | scaled wall walk | inchworm

2 Bear complex (40/25 kg) | (30/15 kg) | Burpee box jump

 

Cash out : 33 Double unders

 

Time cap 30 mins