Gymnastic Strength
Week 2 of 4
Warm up (no measure)
10 Air Squat
10 Good Mornings
10 Alt. Jumping Lunges
5 Burpees
5/5 Single Arm DB Strict Press
Full Body Day
Front Rack Lunge + Front Squat
4 sets of
3 Right leg Front rack Lunges
3 Left leg Front rack Lunges
6 Front Squat
Superset 1
3 Sets:
12 Seated DB press
12 Dumbbell Lateral Raise
12 Bent over DB flys
Superset 2
10-9-8-7-6-5-4
Strict Pull-up
DB Fly
Hammer curl
METCON
Warm up
2 rounds:
5 Burpee Broad Jump
10 Stiff leg deadlift
5 Behind the neck strict press
10 Zombie Squat
:20 Sec Dead Hang
Deadlift
Every 2:00 secs x 6 sets
3 Deadlift
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
5 Rounds for time:
10 Deadlift (60/35 kg | 40/25 kg | Empty bar)
8 Front Squat
6 Shoulder to OH
12 Min Cap