Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
5 Inch worm
Full Body
Supersets 1
3 sets of
15 No lock out back squat
*at 30-40% of your RM
12 Deficit KB Romanian deadlift
Bench Press
3 sets of:
7 Narrow + 7 Normal + 7 Wide grip
Supersets 2
3 Supersets:
6-8 Narrow grip chin ups
8 Alt cross body curls
8 Bradford Press
METCON
Warm up
500 m rows
2 Rounds:
12 PVC Dislocation
12 Good morning
6 Wide grip upright rows
6 Muscle Snatch
6 Pausing OH squat
Push and Pull
EMOM 10:00
Odd mins : 3 Push jerks*
Even mins : 8-12 KB Upright rows
*increasing in weight
Conditioning
For Time
12 Power Snatch (50/30 kg | 40/25 | 30/20 kg )
12 Lateral burpees over bar | step over | burpees
10 OHS
10 Lateral burpees over bar
8 Squat Snatch
8 Lateral burpees over bar
Rest 1 Min….and go back up
8 Squat Snatch
8 Lateral burpees over bar
10 OHS
10 Lateral burpees over bar
12 Power Snatch
12 Lateral burpees over bar
Time cap 15 mins