Gymnastic Strength
Week 4 of 4
Warm up
2 round
2 wallwalk
5/5 plate halo
1 min plank
incline bench press
4 set
12-10-8-6 increase weight
superset 1
3 set
10 db fly
10 sven press
superset 2
3 set
10 seated lateral raise
10/10 db front raise
8/8 overhead db extention
METCON
Warm up
500 m row
2 Rounds:
10 Squatting elbow rotation
5 upright rows
5 Squat clean with pause 5 secs at bottom
10 GHD back extension
Clean work
Every 2:00 x 6 sets
3 below the knee Squat clean
* start from 60% of your Clean RM, don’t drop the bar
Conditioning
AMRAP 12 mins:
10/8 cal rows
10 Power clean (50/35 kg | 40/25 kg | empty bar)
10 Lateral Burpee over bar | step over | burpees