Gymnastic Strength
We will start a new 4 weeks block. We will continue these progressions until the 4 week mark. The goal is to add 3-5% to our compound lifts each week
Week 1 of 4
Warm up (no measure)
3 Sets:
:20 Sec V-Up
rest :10
:20 Sec Side Plank R
Rest :10
20 Sec Side plank L
Rest :10
:20 Sec Russian twist with Plate
Rest :40 sec, then repeat
Glute and Hamstring & Calf development – Leg Day
Supersets 1
4 sets of
6/6 – Back Rack Barbell Reverse lunges
8/8 m Squat walk each side (down to paralell level)
Supersets 2
3 set of
8 – 1 1/2 DB goblet squat
12 – Barbell Glute bridge (2 sec pause at top)
Supersets 3
3 set of
12/12 – Single leg DB Romanian Deadlift*
* controlled movement. You can use a hand holding on a pole to assist your balance
8/8 Double DB Box Step up
METCON
Warm up
400 m run or 13 laps
2 rounds:
6 EB Muscle Snatch + OH Squat
6 EB Bent Over Rows
6 BB Behind the Neck SNatch Grip Press
6 Scap Pull Ups
6 Kipping Swings
Snatch
EMOM x 8 Min :
Min 1-4:
1 Above the Knee Hang Power Snatch + 1 Above the Knee Hang (Squat) Snatch
MIn 4-8:
1 Power Snatch + 1 Squat Snatch
*increase weight as able over the 8 Sets
*Focus on exploding up, with a vertical drive during the ‘power snatch’, then speed under the bar during the ‘squat snatch’.
Conditioning
EMOM x 16 min (4 Rounds)
min 1: 5 laps run
min 2: 10 OH Squat (40/25 kg | 30/20 kg | emtpy bar)
min 3: 10 Toe to bar into Max Burpees to target
min 4: Rest
Score is total Burpees
**Modify Overhead Squat with Front Squat or back Squat
Work hard on minute 3! You will have a full minute rest before starting the next round