Gymnastic Strength
Week 1 of 4
Warm up
2 rounds
5 inch worm
10 Bench Dips
5/5 T-Plank
Chest and Shoulder Development
Heavy Bench Press
6 sets of 3 reps Bench Press
*start at your 50% of RM then go up to 90%
Supersets 1
2 set of
20 Incline Bench press
20 Bent over plate Front raise
Supersets 2
3 sets of:
12/12 Single arm DB Bench Press
60 secs military plank
12 Strict press w/ pause at top 2 secs
METCON
Warm up
500 m row
2 Rounds:
2 wall walk + 15 secs hold
6 behind the neck press
10 Split Squat jump
Push Volume
EMOM 12 mins
Min 1-4: 5 Push Press
Min 5-8: 3 push Jerk
Min 8-12: 1 Split jerk
*Build in weight each each min, and each set
Conditioning
Every 2:00 x 5 rounds: (no rest between rounds)
12 Box Jump over | Step up over | Air Squat
6 Power cleans (60/35 kg | 40/25 kg | empty bar)
In the remaining 2:00 Minutes, AMRAP Pull up | Jumping/banded Pull up | Ring rows
*your score is total reps