Gymnastic Strength
We will continue these progressions until the 4 week mark.
Week 2 of 4
Warm up (no measure)
3 Sets:
1:00 plank
20 situps
rest 1:00 between sets
Biceps and triceps development
Superset 1
4 supersets:
6-10 Chin- ups
*Add weight to make these weighted chin ups if able. Record Chin up weight or band used.
8/8 – Alt DB curls
Supersets 2
3 sets of
14 Close grip bench press (record weight)
10-12+ Pushups
Dropset 1
2 rounds of
8 Hammer curls (heavy weight)
8 Hammer curls (moderate)
Max reps Hammer curls (lightweight
Dropset 2
8 tricep OH DB extension
8 tricep OH DB extension
Max reps tricep OH DB extension
Dropset means After Every 8 reps change your weight (lighter) until you complete total reps
METCON
Warm up
500 m row
2 rounds of
5 EB Goodmorning + Elbow rotation
5 EB Upright Rows
5 BB Front Squats
3 Slow Pull ups
Clean
EMOM x 8 Min :
Min 1 and 2: 3 Hi Hang Power Clean + 1 Front Squat
Min 3 and 4: 2 Above the knee Power Clean + 1 Front Squat
Min 5-6-7-8: 1 Power Clean + 1 Front Squat
*increase in weight especially on min 5-8
Conditioning
For Time:
20-15-10-5
pull-up | banded pull up | KB SDHP
Ring Dips | Box Dips | Bench dips
V- ups | Tuck Up | Sit up
15/12 Cal Row after each round (including the last set)
Time cap 15 Mins