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
Chest/ Back Day development
Superset 1
3 set of
10 DB Bench Press
10 Barbell landmine rows
Supersets 2
3 sets of
12 Incline Alt. DB Bench press
12 Supinated grip barbell row
Supersets 3
3 sets of
10 Incline DB Flys
10 Elevated Ring rows
10 lu raises
METCON
Warm up
500 m of row
2 Rounds:
10 EB Elbow rotation
10 EB Stiff leg deadlift
6 Pausing Front Squat
6 Muscle clean + Strict press
4 burpees
Clean Practice
EMOM 10:00
Alternating between
min 1: 3 clean pulls
min2 : 2 Power cleans
Start at about 55-60% of your 1rm power clean. Build up the weight
Conditioning
15 Rounds for time:
1 Cluster (60/40 kg | 40/25 kg | Empty bar)
2 Clean and jerks
3 Bar facing burpees | step up over | burpees
Time cap 15 mins