Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 Hanging leg raise
10 ring rows
10 Superman pulse
8/8 plate halo
Back/Biceps Day development
Superset 1
3 set of
10/10 Alt DB Bicep Curls
5 Wide pull up
Supersets 2
3 sets of
10/10 DB single arm Row
5-8 chin up
Supersets 3
3 sets of
10 Bent over fly
5 Barbell curl with slow decent
10 weighted GHD back extension
METCON
Warm up
500 m of row
2 Rounds:
10 Elbow rotation
10 Good morning
10 Clean pulls
5 hang Muscle clean + strict press
Clean and Jerk
EMOM 10 mins
set 1-5 : 6 reps Touch and Go Power clean and Jerk
set 6 rest
set 7 – 10: 1 Heavy power clean and jerk
Conditioning
5 Rounds For Time:
200m Row
5 Toes To bar | GHD Sit up | V-sit up
5 Shoulder to OH (60/35 kg | 40/25 kg | empty bar)
30 Double unders | 60 Single unders | 30 Jumping Jack
Time cap 15 mins