Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 EB Upright rows
10 EB behind the neck press
20 Sec tuck Hang
10 Plate hammer curl
Biceps & Triceps
Strict chin ups
35 Strict chin Ups
*Complete in as few of sets as possible
Superset 1
3 Supersets:
10 Barbell skull crusher
10 Double DB hammer curls
Superset 2
3 Supersets:
10-12 Barbell close grip floor press
10-12 incline DB curls
Superset 3 (optional)
3 Supersets:
10 Pseudo planche push up
3/3 Commando pull up
METCON
Warm up
500 m of rows or 1 k of bike
2 Rounds:
2 wall walk (controlled ascent and descent)
4/4 EB OH Lunges
10 Controlled good morning
4 Inch worm
Deadlift
Every 2 mins x 6 set
5 reps Back squats
Set 1: 5 reps at 60%
Set 2: 5 reps at 70%
Set 3: 3 reps at 75%
Set 4: 3 Reps at 80%
Set 5: 1 reps at 90%+
Set 6: 10 reps at 60%
Conditioning
4 Rounds:
2:00 on/1:00 rest
4 HSPU | elevated HSPU | 8 Hand release Push up
6 Deadlift (100/65 kg | 60/40 kg | 40/25 kg)
8 Alt DB Single KB OH Lunge (24/16 kg | 16/12 kg | 12/8 kg)
AMRAP KB Swing in the remaining time
*your score is your KB Swing total