Gymnastic Strength
Full Body Day
Week 3 of 4
Warm up
3 Rounds:
10 Lying leg raise
20 sec Side plank (right)
20 sec Side plank (left)
30 Mountain climber
Superset 1
4 sets of
6 Deadlifts
10 Bench Press
Supersets 2
4 set
12 Landmine rows
12 DB Cuban Press
FINISHER
2 Rounds:
20 EB Back Squat
20 EB strict press
20 EB Bent over rows (supinated grip)
10 V-ups
20 Hand release push up
1:00 Rest
*with an empty barbell
METCON
Warm up
2 rounds:
200 m run or 6 laps
6 Scap Pull up
10/10 Bird Dog
6 Zombie squat
6 Squat Jump
Front Squat waves
Front Squat (Complete 1 set every 1:30 x 7 set)
Set 1: 3 @ 60-65%
Set 2: 2 @ 70-75%%
Set 3: 1 @ 75-80%
Set 4: 1 @ 80-85%
Set 5: 1 @ 85-90%
Set 6: 1 @ 90-95%+
Set 7: 1 @ 100%+ )
Conditioning
6 rounds (Adv | Int | Basic)
5 Abmat sit up
5 Deadlift (40/25 kg | 30/20 kg | Empty bar)
5 Thruster (40/25 kg | 30/20 kg | Empty bar)
100 meter run or 3 laps
Time cap 15 mins