Gymnastic Strength
Week 4 of 4
Warm up (no measure)
5 mins of easy run,
then 2 rounds of
30 Tuck ups
20/20 Heel taps
Full Body Day
Superset 1
3-4 sets of
6/6 Power Clean
8/8 KB Alt Gorilla rows
10 DB bench press (record weight)
Supersets 2
3-4 Sets:
6 Push Jerk
8 seated DB Tricep extension
12 GHD Sit up
METCON
Warm up
2 Rounds:
5 Scap pull-ups
5 Push-ups
5 Air squats
5 EB Romanian Deadlift
5 EB Muscle cleans + Front squat
5 EB Strict Press
Back Squat
Every 1:30 secs x 6 sets
1 Pausing Back Squat + 1 ½ Back Squat + 1 Regular Back Squat
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
For Time:
5 rounds of cindy
3 Rounds of DT (60/35 kg | 40/25 kg | empty bar)
5 rounds of cindy
1 Round of CIndy:
5 Pull Ups
10 Push Ups
15 Air Squat
1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 STOH
Pay attention to how your strategy plays out today, as we will repeat a version of this in the future.
You should pick a DT weight that you could do 1 round unbroken
Time cap 16 mins