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 5/6

Day 1/3

4-4-4-4

*All at 90% of 1 Rep Max (slightly heavier than before)

Core work

3 Rounds:

15 GHD Sit Ups

15 sec GHD Hollow Hold 

15 Superman Pulse

15 sec Superman hold

15 Abmat sit up

 

METCON

Warm up

500 m row

Then 2 rounds of

10 EB Elbow rotation

5 Hang Squat clean

5 Strict press

5 Push jerk

5 wall ball

 

Squat Clean and Jerk

8 sets of 

1 rep of Hang Squat Clean and Jerk

– Build up to todays heavy

 

Conditioning

For time:[Adv | Int | Basic]

50 Wallball Shots (9/7 kg) | (7/5 kg) | Medbal thruster

 

then,

5 Rounds of:

3 Power Cleans (60/35 kg) | (45/25 kg) | (30/20 kg)

3 Front Squats (60/35 kg) | (45/25 kg) | (30/20 kg)

3 Push Jerks (60/35 kg) | (45/25 kg) | (30/20 kg)

 

Time cap 12 mins

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