Gymnastic Strength
We will continue these progressions until the 4 week mark
Week 3 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 (record Weight)
8-6-6-6-4-4
*use small box to sit on
Supersets 2
3 sets of
10/10 – Single leg Hip thrust (add a dumbbell if able)
12 Alt. Jumping lunges
Supersets 3
2 set of
16 – Wall Leaning calf raises
16 – Bent over DB or KB shurgs
METCON
Warm up
2 mins single unders
2 rounds:
5 EB snatch grip Upright row
5 Power Snatch
5 Pausing OH Squat
10 V-sit up
Snatch
EMOM x 8 Min :
Min 1 and 2: 3 Hi Hang Power Snatch + 1 OHS
Min 3 and 4: 2 Above the knee Power Snatch + 1 OHS
Min 5-6-7-8: 1 Power Snatch + 1 OHS
*increase in weight especially on min 5-8
Conditioning
EMOM x 16 mins (4 Rounds)
Min 1: 40 Double Unders | 80 Single unders | 40 Jumping jack
Min 2: 12 Single Arm Alt Front Rack KB Lunges (24/16 kg)
Min 3: 12/9 Cal row
Min 4: 12 Wall Balls (9/7 kg) | (7/5 kg) | medball thruster
* add burpees every mins after finishing the task. Your score is your total burpees