Home Gym

Week 3. Gymnastics. Gymnastics.
3 sets
A1. WTD strict pull up cluster 1.1 (15sec rest b/t reps).
Rest 90sec.
A2. 3 WTD Strict ring dip (No rings sub with Deficit push up). Rest 90sec.
Increase weights from last week.

Conditioning.
20min Broken Amrap 60sec work/60sec rest.
4 Power cluster 42.5/30kg (Power cluster: Power clean into Push press).
6 T2B (Sub V up if no pull up bar).
24 Double unders/Single unders.
Push hard in each interval.

Home Workouts

Minimal equipment
Midline strength.
‘McGill Big 3’
3 sets
A1. 60sec McGill curl up.
Rest 60sec.
A2. 20sec/side Side plank (rest 20sec b/t sides).
Rest 60sec.
A4. 45sec Elevated bird dog.
Rest 60sec.

Conditioning.
15rds.
24 Double unders/Single unders/Jumping Jacks
8 V up/Tuck up/Ab mat sit up.
3/arm Clean & Push Press (Use DB/KB. If using BB do 6 reps).

No equipment.
Midline strength as above.

Conditioning.
15rds.
24 Jumping Jacks.
8 V up/Tuck up/Ab mat sit up.
6 Rucksack power cluster.