Gymnastic Strength
This is the lastweek progression
Week 4 of 4
Warm up (no measure)
3 Sets:
:30 Sec Bicycle Crunch
rest :15
:30 Sec Leg Lifts Over DB
Rest :15
:30 Sec Side Plank R
Rest :15
:30 Sec Side Plank L
Rest :30 and start back at top
Shoulder, Chest & back development
Strict Press
5 x 3 reps Barbell strict press (record your weight)
Dropset
3 Drop Sets:
10+ Seated DB press (heavy weight)
10+ Seated DB press (moderate)
Max reps Seated DB press (light)
Supersets 2
3 Sets:
10 DB Flys (Record your weight)
10/10 Renegade rows
Supersets 3 (optional)
3 Sets:
10 DB Front raise
10 DB Side raise
10 DB Upright row
Complete all 10 front raises then all 10 side raises then upright rows. No rest between, each set is 30 total reps.
METCON
Warm up
3 Rounds:
15 Single or double unders
10 Russian KB swing
10 Air squats
3 Tempo Push up (3 secs down, 3 secs hold, 3 secs up)
3/3 Lateral Box Step ups
Strength
Superset of 4 set:
8 Bench Press
8 Pendlay row
Conditioning
15 mins AMRAP : (Adv | Int | Basic)
5 HSPU | elevated HSPU | STOH
10 KB Box Step ups (20/12 kg | 16/8 kg | 12/ DB 5 kg)
20 KB Swing (20/12 kg | 16/8 kg | 12/ DB 5 kg)
40 Double unders | 80 single unders | 40 Jumping jack
20 Air Squats
10 Hang power cleans (40/25 kg | 30/20 kg | empty bar)
5 Pull up | SDHP | ring rows