Gymnastic Strength
Week 4 of 4
Warm up
10 scapula pull up
10 ring row
10 empty bar romanian deadli
Back and Biceps Development
Superset 1
3 sets of
8-10 chin up
10 rear delt fly
Supersets 2
3 sets of:
10 australian pull up
10 db lat pull over
Supersets 2
3 sets of:
10 hammer curl
15 banded face pull
15 band pull aparts
METCON
Warm up
500 m of row
2 Rounds:
10 Scapula pull up
10 Air Squat
5 empty bar slow back squat
[DELOAD WEEK]
Pausing Back Squat
6 Sets of 2 reps of
8 Second Pause in Bottom. Sets: 55-58-60-63-65-68%
Conditioning
3 Rounds For Time:
30 Air Squats
20/16 Cal Row or 18/14 cal bike
10 Medball abmat sit up (9/7 kg |7/5 kg | no weight)
Time Cap 12 mins