Gymnastic Strength
Full Body Day
Week 4 of 4
Warm up
3 Rounds:
8/8 Spider Plank
20 sec Shoulder taps
10 Hollow rock
10 Straight leg sit up
Superset 1
3 sets of
8 Romanian Deadlifts
6/6 Deficit Double DB Farmers hold lunges
Supersets 2
3 set
12 Incline DB Bench x 10 -12
8-10 Strict Pull-ups x 8 -10
12 Push-ups x 12 -14
12 Inverted BB Row
FINISHER
2 Rounds:
30 Air Squats
20 Push-ups
15 Tuck up
10 Chin-ups
Rest :30 between rounds
METCON
Warm up
2 rounds:
250m Row
6 Push up
6 Kang Squat
6 Inch worm
6 Squat Jump
Back Squat waves
every 1:30 Seconds x 7
Set 1: 5 @ 60-65%
Set 2: 3 @ 70-75%%
Set 3: 3 @ 75-80%
Set 4: 2 @ 80-85%
Set 5: 1 @ 85-90%
Set 6: 1 @ 90-95%+
Set 7: 1 @ 100%+
Conditioning
3 Rounds for time:
20 Wall balls (9/7kg)
2 Rounds of cindy
1 Round of DT (60/35 kg)
*18 Min Cap time
*Cindy:
5 pull-ups
10 push-ups
15 air squats
*DT
12 Deadlifts
9 Hang power cleans
6 S2OH