Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
5 Inch worm
Full Body
Back Rack Lunge + Back Squat
3 sets of
3 Right leg Lunges
3 Left leg lunges
6 Back Squat
*No break between, keep the bar on your back and go right into the back squats. Use 35-40% of your 1rm back squat
*after the last set, right into 50 sand bag Box step up
Push and Pull 1 (volume)
3 sets:
:90 work 1:00 rest
12 Barbell curls
In remaining 90 seconds, AMRAP Push Up
Push and Pull 2 (volume)
3 Sets:
2:00 work/ 1:00 rest
20 Barbell strict press unbroken (light weight )
max ring rows in remaining time
METCON
Warm up
500 m rows
2 Rounds:
12 elbow rotation
12 Good morning
8 Upright rows
6 Muscle Clean + Strict Press
30 secs Barbell overhead hold
Clean complex
Every 1:30x 8 set
Set 1-4:
2 Clean pull + 2 Hang power clean + 2 Hang Squat clean
Set 5-8
1 Clean pull + 1 Hang power clean + 1 Hang Squat clean
Conditioning
:90 Work/ :30 rest x 5 rounds:
6 HSPU | elevated HSPU | 12 Hand release push up
4 Power Clean (60/35 kg | 40/25 kg | 30/20 kg)
2 Thrusters
Amrap lateral burpees over bar in remaining time