Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
5 Slow Air Squat
10 GHD Back extension
10 V-sit up
10 Superman pulse
5 EB Slow Deadlift
LEG Day
Deadlift
4 sets x 8 reps
*start from 65% of rm then build up
Sumo deadlift
AMRAP 90 secs
at 50% of your deadlift RM
Supersets 1
3 Supersets:
10 Weighted Goodmorning
12/12 Suitcase hold Bulgarian split squat
15 No lock out Back Squat
METCON
Warm up
3 Rounds:
5 Burpees
10 pausing ring rows
5 Pausing front squat
10 Good morning
5 Muscle clean
Front Squat complex
every 2 mins x 5 Sets
1 Front Squat with a 3 sec Pause + 1½ Front Squat + 3 Front Squat
*start at 45% of your 1 RM then build the weight
Conditioning
“Nia Birthday”
6 Rounds For Time:
4 Pull up | banded pull up | ring rows
6 Power Clean (40/25 kg | 30/20 kg | empty bar)
8 Front Squat
Time cap 10 mins