Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
12 Glute bridge
10 Hanging leg raise
10/10 Plate russian twist
5 x 1½ Plate goblet squat
LEG Day
Back Rack Lunges
4 sets of
6 Right Foot
6 Left Foot
Back Squat w/ close stance
10-10-10-10
Barbell weighted Hip thrust
10-10-10-10
FINISHER
3 Rounds of
:45 sec wall sit + 12/12 Bulgarian Split Squat (no weight)
METCON
Warm up
2 Rounds:
250 m row
10 PVC dislocation
5 EB Good Morning
5 EB Power snatch
5 Hang Squat snatch
5 OH squat
Strength
EMOM 10 min:
Min 1: 25 Double unders (50 Singles)
Min 2: Snatch complex*
*1 Power Snatch
2 Hang Squat Snatch
1 Overhead Squat
*this should be unbroken, start at 50% of your 1 RM Power Clean and Jerk
Conditioning
“Shianny B’day”
15 min AMRAP: (Adv | Int | Basic)
AMRAP 15 mins
15 Cal Row
10 Alt front rack Single DB lunges (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
15 Front rack Single DB Squat
10 Alt DB snatch