Gymnastic Strength
Week 3 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
3 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 Seated Bent Over DB Reverse Fly
10 Barbell curls
FINISHER (check mark)
10-8-6-4-2
Strict Pull-up
DB Strict Press
Plate hammer curls
METCON
Warm up
2 Rounds:
6 burpees
6 Kang Squat
6 Muscle clean + strict press
6/6 Single arm DB Press
6 Bent over flys with plates
Circuit Strength
every 2:30 x 4 Sets
2 DB Man Maker
6 DB Strict Press
10 Alt Gorilla Rows
Conditioning
Steve B’day
For time:
6 Rounds:
10 Deadlift
10 Hang power clean
10 Shoulder to overhead
Time Cap :12 Min