Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
6 slow air squat (3 secs down 3 secs up)
6 Broad Jump
10/10 Bulgarian Split Squat
10 V-ups
LEG Day
Box Squat
8-8-8-8
*full stop on the box but don’t collapse
Supersets 1
3 Supersets:
10 Back Squat w/ close stance
10 Romanian Deadlift
Supersets 2
3 Supersets:
12 No lockout Back Squat w/ barbell
8/8 Single leg KB Deadlift
METCON
Warm up
2 rounds of:
10 cal easy row
10 cal sprint row
8 KB Jefferson curl
8/8 KB single arm Push press
8 Burpees
Conditioning
HOME TOURNAMENT
Event 1
For Time:
60 Calories Row
60 Kettlebell swing (16/12 kg)
Time cap 8 mins