Gymnastic Strength
Week 3 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:
12 Supinated grip barbell row
12/12 DB Concentration curls
12 T-bar rows
AMRAP
AMRAP 2 Minutes of Inverted Barbell row
rest, then
AMRAP 2 Minutes of Barbell reverse curl
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
Strength
EMOM 10 mins
odd – 8 Strict chin up
Even – 8 Barbell curls to press + AMRAP Tuck Ups until the :50 Sec Mark
Conditioning
3 rounds of
200 m run or 6 laps
21 Box Jump (60/50 cm | 50/30 cm | step up)
15 Burpees
9 Pull ups | Banded Pull ups | Ring rows
Time cap 15 mins