Gymnastic Strength
Week 2 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 DB Alt Strict Press.
8 Pendlay row
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:
100m Run or 3 laps
5 Air Squat + toe Touch
5 EB Bradord Press
15/15 Plank Position Alt Shoulder Taps
Back Squat
Back Squat (Back Squat Waves – complete one wave every 4:30)
Set 1: 0:00 -4:30
6 @ 55%
4 @ 65%
2 @ 75%
Set 2: 4:30 – 9:00
6@ 60%
4 @ 70%
2 @ 80%
Set 3: 9:00 – 13:30
6@ 70%
4 @ 77%
2 @ 83%+ )
Conditioning
3 rounds:
10 TTB | GHD Sit up | Abmat sit up
5 Power Cleans (60/35 kg | 40/25 kg | empt bar)
5 STOH (60/35 kg | 40/25 kg | empt bar)
100m Run or 3 laps
Right into
3 Rounds:
5 Devils press (2×22.5/15 kg | 15/10 kg | 10/5 kg)
100m run or 3 laps
Time cap 16 mins