Gymnastic Strength
We will continue these progressions until the 4 week mark
Week 2 of 4
Warm up (no measure)
3 Sets:
15 V-ups
10/10 Plate russian twist
15 sec Flutter kicks
Glute and Hamstring & Calf development – Leg Day
Supersets 1
Box Squat (Weight)
10-8-6-6
*use small box to sit on
Single Leg KB Bulgarian Deadlift (Weight)
4 set x 8/8 Each leg
Supersets 2
3 sets of
10/10 – Single leg Hip thrust (add a dumbbell if able)
10 KB Goblet Squat
Supersets 3 (optional)
2 set of
16 – Wall Leaning calf raises
16 – Bent over DB or KB shurgs
METCON
Warm up
400 m run
2 rounds:
5 EB snatch grip Upright row
5 Power Snatch
5 Hang Power Snatch
10 V-sit up
Squat Snatch
Every 1:30 x 6 set
3 Position Snatch:
1 Hi Hang Snatch +1 Snatch Above the Knee + 1 Snatch below the knee
build over the 6 sets to today’s heavy.
Complete all 3 reps as a complex without dropping the barbell down
Conditioning
“Bastian Birthday”
16 Min AMRAP: [Adv | Int | Basic]
Buy In: 800 m run or 25 laps
into..
AMRAP in remaining time
16 Wallball (9/7 kg) | (7/5 kg) | medball thruster
16 Alt Hang DB Snatch (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)