Gymnastic Strength
Week 4 of 4
Warm up
2 round
15 plate front raise
30 secs shoulder tap
10 EB strict press
Chest and Shoulder Development
Superset 1
3 sets of
10 incline bench press
10 DB arnold press
Supersets 2
3 set
8 strict press
10 wide pushup
Supersets 3
3 sets of:
10/10 DB front raise
10 DB triceps extention
METCON
Warm up
500 m of row
2 Rounds:
6 Squat jump
12 Elbow rotation at bottom squat
6 split stance strict press
12 kipping
DELOAD WEEK
Pausing Split jerk
Pausing Split Jerk
6 Sets of 2 reps
Pause for a full 3 second in dip, and catch.
*increasing in weight
Conditioning
AMRAP 12 mins:
10 Front Squats (40/25 kg) | (30/20 kg) | empty bar
10 Box Jumps (60/50 cm)
10 Toes to Bar | knee to chest | abmat sit up
20 Double Under | 50 single under | 20 Jumping jack