Gymnastic Strength
Week 4 of 4
Back and Biceps Day
warm up
250 m rowing
2 round
10 ghd back extention
3 slow pull up
10 ringrow
every 1.30 min x 6 set
4-6 chest to bar
superset 1
4 round
10 incline db row
12 wide grip upright row
superset 2
3 round
10 suprinated grip australian pull up
10 seated incline db curl
tabata negatif pull up
every 20 secs x 8 set
2 rep
Metcon
Warm up
400 m of Run
2 rounds of
5 Slow Good Morning
5 Muscle clean
5 Pausing Front Squat
10 Leg raises
Clean Practice
Every 4 mins x 3 sets
4 Power Clean and 4 Squat Clean
*at your 80%+ of your RM
*no need touch and go
Conditioning
For Time:
Buy in: 400 m run or 13 laps
4-6-8-10
Hang Power Cleans (60/40 kg | 40/25 kg | empty bar)
Box Jumps | step up | air squat
Pull Ups | Banded Pull ups | Ring rows