Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
30 secs Plank
10 close stance air squat
5 Inch worm
10 push up
Full Body Day
Lower Body Superset
4 set of
6 Back Squat
6 Deadlift
Upper body Supersets
3 sets of
12 Seated DB press
12 Dumbbell Lateral Raise
12 Barbell row
Core Circuit
Every 2:30 mins x 4 set
8 Hollow rock
8 V-ups
8 Tuck ups
10 secs Hollow hold
*try to do them unbroken and then rest in the remaining time
METCON
Warm up
500 m of row
2 Rounds:
10 PVC dislocation
5 Snatch grip strict press
5 Muscle Snatch + OH Squat
5 Jump Squat
Power Snatch
EMOM 10 mins
set 1-5 : 4 reps Touch and Go Power Snatch
set 6 rest
set 7 – 10: 1 Heavy power Snatch
Conditioning
21-15-9
Hang Power Snatch (40/25 kg | 30/20 kg | Empty bar)
Pull up | Banded Pull up | Ring rows
Box jump over | step up over | air Squat
Time cap 15 mins