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