Gymnastic Strength
Warm up
2 Rounds:
20 secs Hollow rock
-10 secs rest
20 secs Tuck crunch
-10 secs rest
20 secs sit-up
-10 secs rest
Full Body Day
Superset 1
3 sets of
8 Pendlay row
10 DB Poliquin lateral raise
Supersets 2
3 set
7 Close grip bench press
7 Normal Grip bench press
7 Wide Grip bench press
Lunge + Deadlift+ Swing (Weight)
2 Supersets:
14 Double KB Farmers Hold Walking Lunges
14 Double KB Deadlift
14 Russian Double KB Swing
*Do unbroken, No Rest between movements
*Rest :90 sec between sets
METCON
Warm up
2 rounds:
200m Row
6 – 1 ½ KB Goblet Squat
10 m squat walk (forward)
10 m squat walk (backward)
10 Superman pulse + 15 Sec Superman hold
Strength
Every 1:30 x 7 set
1 Push Press + 2 Push jerk
*increasing in weight
Conditioning
4 sets:
AMRAP 2:30 min /1:30 Min Rest:
2 Squat Clean (60/35 kg | 40/25 kg | empty bar)
4 Shoulder to OH
6 Lateral Burpees over bar
8 Ab mat sit up
-rest 1:30 mins then repeat the round-
Score is total rounds and reps completed over the 4 sets.