Gymnastic Strength
Week 3 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 Reverse Lunge
4 sets of
8 Right Leg
8 Left Leg
Back Squat
2 sets of
25 back squat at 35% of 1 RM
Supersets 1
3 Supersets:
10 Hip thrust
8/6 Cal sprinting Bike
METCON
Warm up
3 Rounds:
5 Burpees
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: 5/5 Back Rack Split Squat (5 per leg)
B: 5 reps 1¼ front squats)
Conditioning
Every 3 Min x 5 rounds (15 Minutes)
12 Burpees to target
10 Alt. DB Snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
8 Single KB Box step ups (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)