Gymnastic Strength
Week 4 of 4
Warm up
3 Sets:
:20 secs Bar hang
:20 secs arm circles with small plate
1 mins plank shoulder taps
:30 rest between sets
Back and Biceps development
Superset 1
3 set of
8-10 Weighted Pull-ups
8-10 Weighted Dips (rings, dip bar, or box, or chair)
Supersets 2
3 Supersets:
10-12 T bar row
10-12 Double DB hammer curls
10-12 Bent over flys
AMRAP
AMRAP 3 Minutes of EB Hang Power clean + S2OH
METCON
Warm up
2 Rounds
20 Double unders or 50 Single
10 Upright rows
5 behind the neck strict press
10 Hollow Rock
10 Push up
Strength
EMOM 12 mins
Min 1 – 10 DB Strict press
Min 2 – 10 GHD sit up
Min 3 – 10 Bent over rows
Conditioning
5 Rounds For Time
5 Lateral Burpee over bar
5 Deadlift (50/30 kg | 40/25 kg | EB)
5 Hang power cleans
5 S2OH
30 Double unders | 60 single under | 30 Jumping Jack
14 Min Cap*