Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 V-ups
10 Tuck Crunch
15 Sit-ups
1:00 Wall sit
LEG Day
Front Squat
8-8-8-8
Supersets 1
3 Supersets:
10 Jefferson Squat
10 Toes elevated DB/KB Romanian DL with 3 sec descent
Supersets 2
3 Supersets:
12 Jefferson Split Squat
20 Seated Calf Raise
METCON
Warm up
500 m row
2 rounds of:
8 Good morning
8 Muscle snatch
8 Muscle clean + strict Press
8 Burpees
Conditioning
HOME TOURNAMENT
Event 3
For Time:
1-2-3-4-5-6-7-8-9-10
Ground to Overhead (40/25kg)
Lateral burpees over bar
Time cap 10 mins