Gymnastic Strength
Chest/Triceps – Week 1 of 4
Warm up
3 sets:
20 sit-ups
10 tempo Hanging knee raises (pause 2 secs at top)
10 Push-ups
6/6 Single arm DB press
Strict Press
8-8-8-8
Supersets 1
3 Sets:
10 Smashed head DB bench press x 10
10 DB Flys
Supersets 2
3 Sets:
10 Seated DB tricep ext
10/10 DB Seesaw press
FINISHER: (AMRAP – Reps)
At 35-40% of your 1RM Bench Complete:
1 Max effort set of Close grip bench press
into…
1 Max effort set of wide grip bench press
*no rest or break in between and train to failure
METCON
Warm up
6 Min AMRAP:
100 m run (3 laps)
4/4 Plate OH lunges
4 Barbell Good Mornings
4 Muscle snatch
4 Pausing OH squat (3 secs)
10/10 single leg lateral line hops
Circuit Strength
EMOM 10 mins
Alt. between
Odd mins – 5 Deadlift (60-65% of RM)
Even mins – 5/5 Single arm DB Overhead Squat (focus on your form)
Conditioning
For Time:
400 m run (13 laps)
25 Power Snatches (30/20 kg | Empty bar | plate G2OH)
300 m run (10 laps)
20 Overhead Squats (40/25 kg | 30/20 kg | empty bar or plate OH Squat)
200 m run (6 laps)
15 Clean and Jerk (50/30 kg| 40/25 kg | 30/20 kg)
100 m run (3 laps)
10 Squat Clean Thrusters (60/35 kg| 50/30 kg | 30/20 kg)
Time caps 16 mins