Gymnastic Strength
Week 2 of 4
Warm up (no measure)
3 Sets:
:30 Front plank hold
20 sit-ups
10 plate front raise
:30 rest between sets
Back and Biceps development
Superset 1
3 set of
8-10 Weighted Pull-ups
8-10 Weighted Dips (rings, dip bar, or box, or chair)
Supersets 2
3 Supersets:
10-12 Inverted barbell row
12/12 Alt. DB hammer curls
10-12 Seated Bent over reverse flys
AMRAP
AMRAP 2 Minutes of empty Barbell Curl
rest, then
AMRAP 2 Minutes of Upright rows
METCON
Warm up
2 Rounds
100m Run or 3 laps
5 Bradford Press
5 behind the neck strict press
5 Kipping + 5 Scap Pull Ups
10 Air Squat
Strict Press
in 12 mins
10 – empty barbell
8 – 45-50%
6 – 55-60%
4 – 65-70%
2 – 75-80%
then try to get 1 RM of strict Press
Conditioning
AMRAP 14 mins
30 Air squats
10 Pull-ups | banded pull up | ring rows
10 push press (40/25 kg | 30/20 kg | empty bar)
200m run or 6 laps