Gymnastic Strength
Week 4 of 4
Warm up
2 round
10 airsquat
10 push up
10 ring rows
superset 1
3 round
12 kb romanian deadlift
12 front squat
superset 2
3 round
10 close grip benchpress
10 close grip chin up
superset 3
3 round
8 bradford press
8 dips
METCON
Warm up
2 Rounds:
5 Empty bar thruster
5 Behind the neck Push Press
5/5 Curtsy lunge
10 GHD sit up
10 Kipping
Push Jerk complex
every 2 mins x 6 Sets
1 Push Jerk with a 3 sec Pause on the dips
1 Push Jerk WIth a 3 secs pause on the receive
1 Push Jerk
*start at 50% of your 1 RM then build the weight
Conditioning
4 Rounds:
3:00 Work/ 1:00 Rest
20 KB Goblet squat
15 Russian KB swing (24/16 kg | 16/12 kg | 12 / 8 kg)
10 TTB
AMRAP: Thrusters (40/25 kg | 30/20 kg | empty bar) in remaining 3:00
Score is total reps over the 4 rounds