Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
:30 Front plank
20 Russian twist
15 banded face pulls
10 Scapula pull ups
Biceps and Back Development
Superset 1
3 Supersets:
6-8 Wide Pull up
6-8 Pendlay row
Superset 2
3 Supersets
10-12 Inverted barbell row (elevate your feet if you can)
10-12 Double DB curls
10-12 Bent over flys
Superset 3
3 Supersets:
12-14 Plate hammer curl
12-14 Upright rows
METCON
Warm up
500 m row
2 Rounds:
5 Burpees
5 Muscle Clean
5 Pausing Front squat
5 Behind the neck Push press
5 Pausing Good morning
Clean and Jerk Work
Every 90 seconds x 8 Sets
Sets 1-3: 3 Hi Hang Squat Clean + 2 Jerk (light weight)
Sets 4-6: 2 Above the Hang Knee Squat Clean + 1 Jerk (moderate weight)
Sets 7-8: 1 Squat Clean and Jerk (heavy weight)
*Build in weight over the 8 sets.
Conditioning
6 sets of
1 mins on : 1 mins rest
Within 1 mins
Complete 6 Clean and Jerk (60/35 kg | 40/25 kg | empty bar)
+In the remaining time Max reps of Lateral Burpees Over bar
*Muscle, Power or Squat clean are allowed
*Your score is total reps of CnJ and The burpees. So if in one round you complete 6 CnJ and 8 Burpees, your score for that round would be 14 reps