Gymnastic Strength
Warm up
8 mins easy constant Run
then, 2 rounds of
5 Pausing back Squat (pausing at parallel and bottom)
10 Push up
Back Squat
Week 4/6
Day 1/3
2-2-2-2-2-2
*All at 85% of 1 Rep Max (slightly heavier than before)
Core work
3 Rounds:
15 V-sit ups
30 sec Hollow Hold
15 GHD Hip Extension
30 sec GHD Hip Extension Hold
METCON
Warm up
500 m row
Then 2 rounds of
5 Hang Muscle Snatch
5 Hang Squat Snatch
5 Snatch Grip Press
5 Burpees
Snatch
8 sets of
1 rep of Hang Squat Snatch
– Build up to todays heavy
Conditioning
AMRAP 15 mins [Adv | Int | Basic]
15/12 Cal Row
3 Double DB Devil Press (2*22.5/15 kg) | (17.5 kg | 10 kg) | (12.5 kg | 5 kg)
6 Double DB Thrusters (2*22.5/15 kg)