Gymnastic Strength
Week 1 of 4
Warm up (no measure)
3 Rounds:
20 secs Hollow rock
-10 secs rest
20 secs Tuck crunch
-10 secs rest
20 secs sit-up
-10 secs rest
Full Body Day
Superset 1
3 sets of
8/8 KB alt Gorilla clean
8/8 Single arm KB thruster
12 Russian Double KB Swing
Supersets 2
3 set
7 Close grip bench press
7 Normal Grip bench press
7 Wide Grip bench press
Drop Sets
2 Drop sets of Double DB Curls:
10 (Heavy)-10(moderate)-10 (light)
METCON
Warm up
2 rounds:
250 m row
5 burpees
5 Zombie Squats
10 Push Press
10/10 Bird Dogs
Front Squat
Every 1:30 secs x 7 sets
1 Pausing Front Squat + 1 ½ front Squat + 1 Regular Front Squat
*Start at about 60% of your 1 rm and build over the 7 sets.
Conditioning
For Time:
10 Rounds For Time:
10 Wallballs (9/7 kg | 7/5 kg | medball thruster
3 Clean and Jerk (60/35 kg | 40/25 kg | empty bar)
Time cap 16 mins