Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
8 inverted barbell row
10/10 Russian twist with a DB
10 Arm circles with small plates
5/5 Renegade Rows
Back and Biceps development
Superset 1
4 set of
8 DB seal row (elevate the bench with plate)
12 Upright rows
Supersets 2
3 Supersets:
8 elevated ring rows
12 Barbell curls
FINISHER (check mark)
FOR QUALITY:
10-8-6-4-2
Strict Pull-up
DB Biceps curl
Bent over row
METCON
Warm up
2 Rounds:
150 m row
100 m run or 3 laps
6 Muscle snatch + OH Squat
6/6 Single arm DB Press
6 Bent over flys with plates
Circuit Strength
Every 2 Min x 4 Sets:
6 Strict Press
12 Alt Gorilla Row
12 Push up
Conditioning
(12 Min Total)
Every 2 mins (1:30 work/ 30 secs rest) x 6 Rounds
Alternating between
- 12/9 Cal Row + Max reps lateral Burpees over bar
- 200 m run + Max reps Squat Snatch (at 50% of your RM)