Gymnastic Strength
Chest/Triceps – Week 3 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
4 Sets:
12 Smashed head DB bench press
8/8 Standing DB Seesaw Press
Supersets 2
3 Sets:
12 DB tricep ext
12 DB Flys
FINISHER: (AMRAP – Reps)
Max Effort of DB lateral raise
then
Max effort of DB Front raise
Then
Max effort EB Bradford Press
METCON
Warm up
6 Min AMRAP:
5 Burpees
5 Pike Push up
5/5 World’s greatest stretch
10 Alt Curtsy Lunges (5/5)
15 secs Handstand Hold
Circuit Strength
EMOM 8 mins
Alt. between
Odd mins – 5 Push Jerk (70-75% of RM)
Even mins – 8 Double DB Strict Press
Conditioning
For Time :
40 Box step ups
400m run or 13 laps
20 DB Hang Power cleans (2×20 kg/12.5kg | 15/7.5 kg | 10/5 kg)
30 Single DB box step ups
300m run or 10 laps
15 DB Power cleans
20 Double DB box step ups
200m run or 6 laps
10 DB Clean and jerk
Time cap 15 mins