Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 Ring rows with pause at the top
10 Plate Overhead sit up
30 secs Hollow Flutter kicks
5/5 Renegade Rows
Back and Biceps development
Weighted Pull up
3 set of 6-8 Reps
Banded Pull ups
2 sets of Aim for 12-15 reps
*if you are struggle with pull up, you may use elevated ring rows instead
Supersets 1
3 Supersets:
10 Bent over rows w/ supinated grip
12 Double DB bent over row
12 Bent over DB flys
Supersets 2
2 Supersets:
12 DBL DB Curls
12 DBL DB hammer curls
METCON
Warm up
500 m of row
2 Rounds:
10 Hollow rock
10 EB elbow rotation
3 x 3 Position of Power Clean
5 EB thrusters
Clean Complex
Every 1:30 Secs x 8 set
1 Clean pull + 1 power clean from below the knee + 1 Power clean from the floor
Conditioning
1:30 on/ 1 min off x 6 Rounds
12 Wall Balls (9/7 kg | 7/5 kg | medball thruster)
6 Pull ups | Jumping Pull up | KB SDHP
Max Power Cleans in the remaining time (70/45 kg | 50/30 kg | 30/20 kg)