Gymnastic Strength
Chest/Triceps – Week 2 of 4
Warm up
2 sets:
10 Push up
10 Lying leg raise
15 Straight leg sit-ups
20 secs Hollow hold
Incline Dumbbell Bench Press
8-8-8-8
then,
1 max reps of flat DB bench (no incline) at the same weight
Supersets 1
3 Supersets:
10 DB Low fly
10 close grip Bench Press
Supersets 2
3 Supersets:
10 Box pike push up
10 Hex Presses
FINISHER:
As fast as possible
5 rounds of
10 Empty bar strict press
10 DB Lateral raise
METCON
Warm up
500 m row
2 rounds of
5 Inch worm
5 burpees
5 Muscle Snatch
5 behind the neck strict press
10 Good morning
Strength Capacity
Every 1:30 mins x 6 set
6 Deadlift + 4 High Box Jumps (75/60 cm)
at 70% of RM constant
Conditioning
6 Rounds For Time:
6 HSPU | elevated HSPU |hand release push up
6 Hang Power Snatch (40/25 kg | 30/20 kg | Empty bar)
6 lateral over bar Burpees | step up | burpees