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
Back Squat
AMRAP 90 secs
at 40% of your Back squat RM
Supersets
3 Supersets:
8 Overhead Squat
8/8 Single leg KB Deadlift
8 Double DB Box Step up
METCON
Warm up
3 mins of single unders
if broken do 3 burpees
2 Rounds:
10 EB elbow rotation
10 Hollow rock
3 x 3 Position of Power Clean
5 Thruster
Clean jerk Complex
Every 1:30 Secs x 8 set
2 Hang power clean
1 Squat clean
1 jerk
Conditioning
Yusuke’s Farewell
2 Rounds For Time:
20 Lateral Burpees over bar | step over | Burpees
23 Deadlift (50/30 | 30/20 kg | empty bar)
20 Hang Power Clean
23 Wall ball (9/7 kg | 7/5 kg | medball thruster)
15 Min Cap