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
3 set of
8 pausing bench press
10/10 Single arm DB Rows
Supersets 2
3 sets of
8 DB bent over flys
6 Pausing Strict Press (3 secs at shoulder)
Supersets 3
3 sets of
10 Incline Bench Press
4-6 Pausing Pull up (3 secs at top)
METCON
Warm up
2 Rounds:
200 m row
20 secs Dead Hang
10 squat jump
5 Good morning + behind the neck Strict Press
5 burpees
*build weight your Deadlift to 85% (10 mins)
Heavy Deadlift
Every 2 mins x 5 set
3 reps of Deadlift at 80-85%
*constant weight
Conditioning
8 rounds of
4 Burpee Pull Ups | Burpee knee to chest | Burpee to target
4 Box Jump Overs | step up over | step up
4 Deadlift (50/35 kg | 40/25 kg | 30/20 kg)
4 Shoulder to Overhead
Time cap 15 mins