Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
2 Wall walk
5 slow push up
10 Plate OH Sit up
5/5 Single arm DB press
Chest, Tricep and Shoulder development
Superset 1
3 sets of
8 Strict Press
8 DB Fly
Superset 2
3 sets of
8 Pausing Bench Press
12 Close grip Push up
Superset 2
3 sets of
30-45 secs Handstand Hold
10 DB Push Press
8/8 Crossbody Supinated Raises
METCON
Warm up
2 Rounds:
10 Cal of Row
5 Burpees lateral over bar
5 Split Strict press
5 Push Press
Jerk work
Every 1:30 x 6 set
3 Split or Push jerk
at 80% f RM
Conditioning
For time:
8 Rounds For Time:
8/6 Cal Row
8 Alt DB Snatch ((22.5/15 kg | 17.5/ 10 kg | 12.5/5 kg)
8 lateral Burpee Over DB
Time cap 16 mins