Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 Hanging leg raise
30 secs Flutter kicks
10 Push up
30 secs Mountain climber
Chest and Back development
Superset 1
4 set of
10 bench press
10/10 Single arm DB Rows
Supersets 2
4 sets of
8 DB flys
8 Strict Press
Supersets 3
4 sets of
10 Incline Bench Press
4 Weighted Pull up
METCON
Warm up
2 Rounds:
200 m row
20 secs Dead Hang
10 elbow rotation
5 Muscle Clean + Strict Press
5 Pausing Front Squat
*build weight your Deadlift to 85% (10 mins)
Deadlift
Every 2 mins x 5 set
3 reps of Deadlift at 85%
*constant weight
Conditioning
‘Vania Birthday’
5 rounds For time : [Adv | Int | Basic]
5 Deadlift (60/35 kg) | (45/25 kg) | (30/20 kg)
5 Hang Power Clean
5 Front Squat
5 shoulder to overhead
5 Back Squat
Time cap 15 mins