Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
10 Worm walk
Full Body
Supersets 1
3 sets of
15 No lock out back squat
*at 30-40% of your RM
15 KB Romanian deadlift
Supersets 2
3 sets of:
12 DB Bench Press
8 Bradford Press
Supersets 3
3 Supersets:
6-8 Narrow grip chin ups
8 Barbell curls
METCON
Warm up
2 mins single unders
2 Rounds:
5 Thruster
5 BTN Push Jerk
5 BTN Split jerk
20 SECS HS Hold
Jerk Complex
Every 2:30 x 5 set
2 Push Press
2 Push Jerk
2 Split Jerk
Conditioning
4 Rounds:
40 Double unders | 80 SIngle unders | 40 Jumping Jack
20 Wallball (9/7 kg | 7/5kg | medball thruster)
8 HSPU | ElevatedHSPU | 12 Hand release push up
Time cap 15 mins