Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
8/8 Single arm Db Row
10 Upright rows
30 secs Hollow Flutter kicks
5/5 Renegade Rows
Back and Biceps development
Supersets 1
Superset 10-8-8-6-6-4-4:
Strict pull-up
Incline DB row
Supersets 2
3 Supersets:
8/8 Gorilla rows
10 DB lat pull overs
Supersets 3
3 Sets:
6 Bent over BB rows with a 2 sec pause
15 Band pull aparts
METCON
Warm up
3 mins of single unders
*every break 3 burpees
2 Rounds:
10 V-sit up
10 Elbow rotation
3 x 3 Position of Power cleans
5 Push Jerk
Snatch
Every 1:30 Secs x 8 set
Min 1-4
2 Clean Pulls + 2 Power cleans
Min 5-8
1 Clean Pulls + 1 Power cleans
Conditioning
5 rounds (1:30 on/1 min off):
5 Hang Power Cleans (60/35 kg| 40/25 kg | empty bar)
5 S2OH (60/35 kg| 40/25 kg | empty bar)
5 Burpee toes to bar | Burpee knee to chest | burpees
Max Box Jumps in remaining time | scaled step up
*your score is boxjumps repetition