Gymnastic Strength
Chest/Triceps – Week of 4
Warm up (no measure)
3 sets:
2 wall walk
10 hollow rock
12 Band pull apart
Incline Dumbbell Bench Press
10-10-10-10
Supersets
3 Sets:
Strict Press press x 8-12 reps
Incline DB Fly 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 diamond push up
– right into
1 Max reps of wide push up
*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
2 Rounds
100m run or 3 laps
10 KB SDHP
10 Walking lunges
5 Burpees
5 KB Goblet squat 1½
Front Squat
8-8-8-8
*constant weight at 65%-70%. Warm up to build weight, and keep the weight.
Conditioning
EMOM 15 mins
Min 1 – 15 Russian KB swing (24/16 kg |16/12 kg | 12/8 kg)
Min 2 – 12 KB Goblet Hold Reverse Lunge
Min 3 – 12/10 Cal row
Min 4 – 8 max burpee pull-up | Burpees knee to chest | Burpees to target
Min 5 – rest