Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 GHD back extension
5/5 Curtsy lunges
10 Push up
Supersets 1
4 sets of
8 Behind the neck Strict Press
8 Hip thruster
12 Plate front raise
Supersets 2
4 sets of
6 Heavy Clean pull
30secs table top bridge
15-30 secs push up hold (pause at bottom)
METCON
Warm up
500 m row
Then 2 rounds of
10 EB Elbow rotation
5 Tempo Deadlift (5 secs up and 5 secs down)
5 Hang Squat clean
5 Strict press
5 Push Jerk
Clean Complex
every 2 min x 6 set
3-position of squat clean + 2 Push Jerk
*build to heavy
Conditioning
‘Vania Birthday’
5 rounds For time : [Adv | Int | Basic]
5 Deadlift (60/35 kg) | (45/25 kg) | (30/20 kg)
5 Hang Power Clean
5 Front Squat
5 shoulder to overhead
5 Back Squat
Time cap 15 mins