Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
30 secs side plank (Right)
30 secs side plank (Left)
8 Wide push up
8/8 Alt DB Strict press
5 Burpees
Shoulder, Chest & back devolopment
Strict Press
6-6-6-6
*increasing in weight
After the last set,
AMRAP 1 mins of Push Press at 90% of your heaviest set of 6 reps above
Supersets 1
3 sets of
8/8 Incline DB Alt. Incline Bench Press
10 DB Front raise
Supersets 2
3 Sets:
8 Incline DB Flies
8 DB Overhead triceps extension
METCON
Warm up
2 mins of single unders
2 Rounds:
10 Hollow rock
5/5 Single arm DB thrusters
5 burpees
5/5 DB Snatch
Conditioning
5 Rounds of
40 Double Unders | 100 Singles under | 40 Jumping jack
30 Sit up
20 Wal ball (9/7kg | 7/5 kg | medball thruster)
10 Single arm devils press (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
Time cap 35 mins