Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 Band Pull apart
10 elbow scap push up
10 victorian raise
10 knee to chest
biceps and triceps & traps
Weighted chin up
2 rounds of
Set 1 – 3-5 Reps @ Heaviest Weight
Set 2 – 5-8 Reps @ Lighter Weight
Set 3 – 8+ Reps @ Bodyweight
*rest 2 mins between sets
Superset 1
3 Supersets
6-8 Weighted dips (ring/matador) or 12-16 x bench dips
10x Double DB Hammer curl
Superset 2
3 Supersets
12 Close Grip bench Press
10/10 Single arm Overhead DB tricep extension
8 elevated ring rows
METCON
Warm up
500 m row
2 Rounds:
3 x 5 secs Pausing Pull up at the top
5 Slow deadlift
10 Hollow rock
5 DB Jump Squat
Clean Work
EMOM 10 mins
2 Clean Pull
At 90%+ of your RM
Conditioning
For Time
30-20-10 American KB Swings (24/16 kg | 16/12 kg | 12/8 kg)
24-16-8 Cal Row
18-12-6 Toes to Bar | GHD sit up | Knee to chest
Time cap 15 mins