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)
10 Worm walk
Full Body
Supersets 1
3 sets of
15 No lock out back squat
*at 30-40% of your RM
15 KB Romanian deadlift
Supersets 2
3 sets of:
12 DB Bench Press
8 Bradford Press
Supersets 3
3 Supersets:
6-8 Narrow grip chin ups
8 Alt cross body curls
METCON
Warm up
500 m rows
2 Rounds:
12 PVC Dislocation
12 Good morning
6 Muscle Snatch
6 Pausing OH squat
20 SECS HS Hold
Snatch Complex
Every 1:30 x 6 set
2 Hang Power Snatch + 2 Snatch Balance (50-65%)
Conditioning
4 Rounds:
40 Double unders | 80 SIngle unders | 40 Jumping Jack
8 HSPU | ElevatedHSPU | 12 Hand release push up
4 Squat Snatch (60/40 kg | 45/30 kg | 30/20 kg)