Gymnastic Strength
Week 1 of 4
Warm up
3 Sets:
5 Kang Squat
10 GHD Hip extension
5/5 reverse lunges
10 Hollow rock
LEG Day
Pausing Front Squat
6-6-6-6
*pause 3 secs at bottom and increasing in weight
Back Rack Lunges
4 sets of
6 Right Foot
6 Left foot
Superset 1
3 sets of
12/12 Elevated single leg glute bridge
8 Deadstop Sumo deadlift
30 secs weighted wall sit
METCON
Warm up
3 mins of single unders
*if broken do 2 burpees
2 Rounds:
5/5 Curtsy lunge
5 Pausing Back Squat
2/2 Devil press
10 Air Squat
Leg strength
every 2 mins x 6 Sets
1 Back Squat with a 3 sec Pause
+
1½ Back squat
+
3 Back Squat
*Start at about 60% of your 1rm Back squat
Conditioning
3 mins works : 1 mins rest x 4 sets:
40 Double unders | 100 single unders | 40 Jumping jack
20 Alt. DB Snatch (22.5/15 kg | 15/10 kg | 10/5 kg)
10 DB Goblet squat
AMRAP Burpees to plate (15/10 kg)