Gymnastic Strength
Week 4 of 4
Warm up (no measure)
3 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
“Chun B’day”
For Time
5000/3500 kg Cumulative Back Squats
10 Burpees each time you rack the bar
*Choose any weight to squat. Figure out how many reps it takes to reach 5000/3500 kg and that’s your target. No change weight during work out.
Time cap 12 mins