Gymnastic Strength
We will continue these progressions until the 4 week mark.
Week 4 of 4
Warm up (no measure)
2 Sets:
20 V-Ups
:30 Sec Side Plank R
:30 Sec Side plank L
20 Tuck ups
Rest 1:00
Glute and Hamstring & Calf development – Leg Day
Back Squat
5-5-5-5-5
*constant weight at 60-65% of your RM
2 sec pause in bottom. Focus on your form and upright position
Supersets 1
3 sets of
6/6 – Back Rack Barbell Reverse lunges
10 m Lateral squat walk (right)
10 m Lateral squat walk (Left)
Supersets 2
3 set of
12 Barbell Glute Bridges with a 2 sec pause at the top
12- 1 1/2 KB goblet squat
METCON
Warm up
400 m run
2 rounds:
5 EB Stiff leg Deadlift
5 EB Upright Rows
5 EB Muscle Clean + Front Squats
5 Strict Press
10 Walking Lunges
Squat Clean
Every 1:30 x 7 Sets
3 – 3 – 2 – 2 – 1 – 1 – 1
50% – 60% – 70% – 75% – 80% – 85% -90%+
Conditioning
For time:
10 Clean and Jerks (60/35 kg | 40/25 kg | Empty bar)
20 Pull Ups | Banded Pull up | Ring rows
30 Toe to Bar | V-sit up | ab mat sit up
60 Wallballs (9/7 kg | 7/5 kg | Medball thruster)
30 toe to bar
20 Pull Ups
10 Clean And Jerks
Time cap 16 mins