Gymnastic Strength
Week 4 of 4
Chest and Shoulder Day
warm up
2 round
8/8 each side plate halo
10 band pull apart
10 pushup
1 min plank
wide grip bench press
4 round
10 rep
superset 1
3 round
8 push press
10 db hex press
12 db front raise
superset 2
3 round
10 incline db fly
15 bench dips
tabata mountain climber
every 20 secs x 8 set
Metcon
Warm up
2 mins Jumping jack
2 rounds of
10 PVC dislocation
5 Muscle snatch
5 Pausing OH squat
5 Burpees
20 secs HS hold
Snatch Practice
Every 4 mins x 3 sets
4 Power Snatch and 4 Squat Snatch
*at your 70%+ of your RM
*no need touch and go
Conditioning
“DEATH BY..
Every min on the minute complete..
1 OH squats (50/35 kg | 35/25 kg | empty bar)
1 Bar facing burpees
Add 1 rep each minute until you can no longer finish the work in 1:00
Score is rounds + reps
Example..
Min 1 – 1 OHS + 1 Burpees
Min 2 – 2 OHS + 2 Burpees
Min 3 – 3 OHS + 3 Burpees
.. and so on