27 November 2023

Gymnastic Strength

Week 2 of 4

Warm up 

3 Sets:

5 Air Squat + toe touch

5/5 single leg Glute Bridges

10 Hanging leg raise

20 Wall Leaning Calf Raises

 

LEG Day

Deficit Back Rack Split Squat

4 sets of

8 Right Leg

8 Left Leg

Back Squat

2 sets of

20 back squat at 35% of 1 RM

Supersets 1

3 Supersets:

10 Goblet narrow stance Squat

45 secs Wall sit

10 Romanian deadlift

 

METCON

Warm up

3 Rounds:

10 Cal Row

5/5 Curtsy lunge

10 Push-ups

5 Pausing front squat

 10 Good morning

Leg strength

every 1:30 x 6 Sets

Alternating between

A: 10 reps Alt Back Rack Reverse Lunges (5 per leg)

B: 5 reps  1¼ front squats)

Conditioning

“Mako Birthday”

 

3 Rounds for time:

 

26 KB Goblet Squat (24/16 kg | 16/12 kg | 12/8 kg)

11 Power Clean (50/30 kg | 35/20 kg | empty bar) 

26 Burpees

11 Hang Power Clean

 

Time cap 16 mins