Gymnastic Strength
Warm up
3 Sets:
10 Hanging leg Raise
12 Plate OH sit up
*rest 45 seconds between sets
Leg Day – Week 1 of 4
Pausing Back Squat
5-5-5-5-5
*pause 3 secs on the bottom
Supersets
3 sets of
12 Heels elevated Close stance Goblet squat
8/8 Staggered Stance Barbell Good Morning
AMRAP 1
AMRAP 3 Minutes of Bodyweight Bulgarian split squats (no weight)
*Switch every 10 reps
AMRAP 2
AMRAP 5 Minutes of Box Step up 60/50 cm (no weight)
METCON
Warm up
500 m row
2 rounds:
10 PVC dislocation
5 EB Stiff leg Deadlift
5 EB Snatch grip Upright Rows
5 EB Muscle Snatch + OH Squats
5 Snatch Grip Behind the Neck Push Press
Snatch (Weight)
Every 1:30 x 8 sets:
Sets 1-4:
2 Hang power snatch + 1 power Snatch
Sets 5-8:
1 hang squat snatch + 1 Squat Snatch
*Start at about 45-50% of your 1rm and build over the 8 sets.
Conditioning
4 rounds for time
4 Alt. Single arm devil press (22.5/15 kg | 15/10 kg | 10/5 kg)
6 Hang Power Snatch (50/30 kg | 40/25 kg | empty bar)
8 Deadlift (50/30 kg | 40/25 kg | empty bar)
10/8 Cal row
Time cap 15 mins