Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5/5 Single arm ring rows
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)
8 Inverted Barbell row with pause 2 secs at top
Supersets 2
3 Supersets:
10 DB Lat pull overs
10 Bent Over DB Reverse Fly
10 Barbell curls
FINISHER (check mark)
10-8-6-4-2
Strict Pull-up
Push-up
METCON
Warm up
2 Rounds:
100 single unders
6 Burpees
6 Muscle clean + strict press
6/6 Single arm DB Press
6 Bent over flys with plates
Circuit Strength
Complete 1 set every 2:30 x 4 Sets
6 DB Strict Press
8 Bent Over row
10 Plate front raise
Conditioning
For time:
4 Rounds:
6 Hang Power Clean and Jerks (40/25 kg | 30/20 kg | Empty bar)
6 Pull Ups | Banded Pull up | ring rows
Rest 2:00
4 Rounds:
4 Power cleans (60/35 kg| 45/25kg | 30/20 kg)
40 Double Unders | 100 single unders | 40 Jumping jack
Score is total time including the 2:00 rest
Time Cap :14 Min