Gymnastic Strength
Week 4 of 4
warm up
2 round
30 secs handstand hold
5/5 cossack squat
10 scapula pullup
superset 1
3 round
10 strict press
8/8 bulgarian split squat dual db
superset 2
3 round
6-8 chin up
10 close grip bench press
tabata wall ball
every 20 secs x 8 set
8 wall ball
Metcon
Warm up
500 m row
2 rounds of
5 slow deadlift
5/5 Jumping lunges
5 inch worm
10 GHD back extension
10 V-sit up
*prepare 10 mins for Heavy Deadlift
Heavy Deadlift
Every 1:30 mins x 8 set
1 Deadlift
constant at 90-95%
Conditioning
for time
30 Deadlift (100/65 kg | 70/45 kg | 40/25 kg)
30 Dual KB Front Rack Lunge (2×24/16 kg | 16/12 kg | 12/8 kg)
30 Single arm DB Power Snatch [Right] (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
30 Single arm DB Power Snatch [Left] (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
3 laps Dual KB Farmer’s Carry
Time cap 15 mins