Gymnastic Strength
This is the last week of progression
Week 4 of 4
Warm up (no measure)
3 Sets:
1:00 plank
20 situps
rest 1:00 between sets
Biceps and triceps development
Superset 1
4 supersets:
6-10 Chin- ups
*Record Chin up weight or band used!
8/8 – Alt DB curls
Supersets 2
3 sets of
14 Close grip bench press (record weight)
10-12+ Pushups
Dropset 1
2 rounds of
10 Hammer curls (heavy weight)
10 Hammer curls (moderate)
Max reps Hammer curls (lightweight)
Dropset 2
8 tricep OH DB extension
8 tricep OH DB extension
Max reps tricep OH DB extension
Dropset means After Every 8 reps change your weight (lighter) until you complete total reps
METCON
Warm up
5 Min AMRAP:
5 cal row
10 PVC Dislocation
5 Muscle snatch + pausing OHS
10 Kipping
5 Scap Pull Ups
Snatch
EMOM x 8 Min :
Min 1 and 2: 3 Hi Hang Power Snatch+ 1 OHS
Min 3 and 4: 2 Above the knee Power Snatch+ 1 OHS
Min 5-6-7-8: 1 Power Snatch+ 1 OHS
*increase in weight especially on min 5-8
Conditioning
4 sets:
AMRAP 2:30 min /1 Min Rest:
8 Toe to Bar | GHD sit up | Knee to chest
6 Deadlifts (60/35 kg | 40/25 kg | empty bar)
4 Lateral over bar burpees | stepping | burpees
2 Snatch (60/35 kg | 40/25 kg | empty bar)
-rest 1 mins then repeat the round-
Score is total rounds and reps completed over the 4 sets.