Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
1 wall walk
10 Push-ups
10/10 Plate russian twist
5 Hindu push up
Shoulder, Chest & triceps devolopment
Incline DB Press
4 sets x 8 reps
Push Press
60 reps of Push Press
at 60% of your strict press RM
everytime break do 8 Push up
Supersets 2
3 Supersets:
8 Pausing Bench Press (2 secs)
10 DB lateral raise
Supersets 1
3 Supersets:
10 Behind the neck strict press
10 Diamond Push up
METCON
Warm up
2 rounds:
200 m run or 6 laps
10 Air Squat
10 push up
10 Hollow rock + 10 Sec Hollow Body Hold
30 secs bar hang
Conditioning
4 rounds of :
200 m run or 6 laps
150 single unders
100 m KB Farmer carry (2×24 kg/16 kg) or 3 laps
10 EB Curl to press (20/15 kg)
10 Cal row or bike
5/5 Alt Renegade Rows + Push Up (15 kg/10 kg)
10 Burpees
Time cap 40 mins