Gymnastic Strength
Chest/Triceps – Week 1 of 4
Warm up (no measure)
3 sets:
6 Push-ups
6/6 Single arm DB press
6 reverse burpees
Incline Dumbbell Bench Press
10-10-10-10
Supersets
3 Sets:
Seated DB press x 8-12 reps
diamond push up x 8-12 reps
DB Front raise x 8 – 12 reps
Push Up to Failure Ladder (AMRAP – Reps)
1 rounds
1 Max reps of regular push ups
– right into
1 Max reps of incline pushups at 20-30 cm
– right into
1 Max reps of incline pushups to 50-60 cm
*focus on good form
*record total number of push-ups
AMRAP
In 2:30 Complete:
Max Arm circles with 2.5kg or 1.25 kg plate
*every break switch directions
METCON
Warm up
500 m row
2 rounds:
10 PVC dislocation
5 EB Stiff leg Deadlift
5 EB Snatch grip Upright Rows
5 EB Muscle Snatch + OH Squats
5 Snatch Grip Behind the Neck Push Press
Snatch (Weight)
Every 1:30 x 8 sets:
Sets 1-4:
2 Hang power snatch + 1 Hang Squat Snatch
Sets 5-8:
1 power snatch + 1 Squat Snatch
*Start at about 45-50% of your 1rm and build over the 8 sets.
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (80/45 | 60/35 | 40/25 kg)
Russian KB Swings (24/16 | 16/12 | 12/8 kg)
Wall ball (9/7 kg | 7/5 | med ball thruster)
Time cap 15 mins