Gymnastic Strength
Week 4 of 4
warm up
2 round
15 airsquat
10 pushup
5/5 single arm ring row
back squat
5 set 5 rep at constant 75%-80%
superset 1
3 set
10 DB incline benchpress
10 DB lateral raise
superset 2
3 set
8/8 single arm db row
10 db rear ski
Metcon
Warm up
500 m row
2 rounds of
8 EB Muscle clean
8 EB Strict Press
8 Pausin Front Squat
8 EB Good morning
4 Burpees knee to chest
*prepare 5 mins for RM Squat clean and Jerk
RM Squat Clean and Jerk
Establish 1 RM of
1 Squat clean and Jerk
within 15 mins
Conditioning
for time
30 Pull Up | Banded Pull up | ring rows
30 Burpee Box Jump Over | Burpee step up over | burpee to target
30 GHD Sit Up or T2B | V-sit up | Abmat sit up
Time cap 12 mins