Gymnastic Strength
We will continue these progressions until the 4 week mark.
Week 2 of 4
Warm up (no measure)
5 mins of easy run,
then,
50 Tuck ups
25/25 Heel taps
Full Body Day
Superset 1
3-4 sets of
6/6 KB Gorilla rows
10 DB bench press (record weight)
10 Seated DB Bent over reverse flys
Supersets 2
3-4 Sets:
10 Deadstop Sumo Deadlfits (record weight)
12 Seated DB Skull crusher
12 GHD Back Extension
METCON
Warm up
2 rounds:
200m row
5 Muscle snatch + Overhead Squat
10 steps lateral squat walk (right)
10 steps lateral squat walk (left)
:20 Sec Hollow Body Hold
Back Squat
Every 1:30 secs x 6 sets
1 Tempo Back Squat (3 sec down, 2 sec pause, 1 sec explode up)
+
2 Regular Front Squat
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
2 Rounds of:
In 1:30 Window:
350/300m row
+ Max reps Power snatches
Rest :30 Seconds…..
In 1:30 Window:
200m Run
+ Max OHS
Rest :30
In 1:30 Window:
12/9 cal Bike
+ Max reps toe To Bar
Rest :30 sec and go back to the rower for round 2
Complete 1:30 of work followed by :30 seconds of rest. for 2 rounds. Score is total reps nd