Gymnastic Strength
This is a 4 week block, then we start all new movements and progressions
We will continue these progressions until the 4 week mark. The goal is to add 3-5% to our compound lifts each week, and increase our accessory weights as you are able.
Week 1 of 4
Warm up (no measure)
50 Tuck ups
25/25 Heel taps
Full Body Day
Superset 1
3-4 sets of
6/6 KB Gorilla rows
10 DB bench press (record weight)
10 DB Bent over reverse flys
Supersets 2
3-4 Sets:
10 Deadstop Sumo Deadlfits (record weight)
12 Seated DB tricep ext (record weight)
12 GHD Back Extension
METCON
Warm up
3 rounds:
100m Run
5 BB good mornings
5 Pause Front Squat with empty BB
5 Burpees
Front Squat
Every 1:30 secs x 6 sets
1 Tempo Front Squat (3 sec down, 2 sec pause, 1 sec explode up)
+
2 Regular Front Squat
*Start at about 50-55% of your 1 rm and build over the 6 sets.
Conditioning
15 Minute AMRAP
1 Rope Climb | 3 Burpees knee to chest | 6 KB SDHP
3 Devils Press [2×22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
6 Box Jumps (60/50 cm) | (50/30 cm) | step up
9 Toe to Bar | V-sit up | Sit up
100m Run or 3 laps