Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 OH Plate sit up
10/10 DB Push press press
10 Plate front raise
15 Knee to chest
Chest/Shoulders Day development
Superset 1
3 set of
10 DB Bench Press
10 Push Press
Supersets 2
3 sets of
12 Maltese raise
12 DB Floor flys
Supersets 3
3 sets of
10 Incline Bench Press
3 wall walk
10 upright rows
METCON
Warm up
500 m of row
2 Rounds:
10 PVC dislocation
5 Snatch grip strict press
5 Muscle Snatch + OH Squat
5 burpees
Pausing Overhead Squat
every 1:30 x 6 Sets
3 reps overhead Squat
Increasing in weight
Conditioning
“AMEL Birthday”
28 Rounds :
4 Air Squat
3 Hand release Push up
4 Lunges
3 Abmat sit up
Time cap 16 mins