Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5/5 Cossack Squat
10 GHD Back extension
5/5 reverse lunges
10 V-sit up
LEG Day
Back Squat
Every 2 mins x 6 set
5 reps Back squats
Set 1: 65-67%
Set 2: 69-72%
Set 3: 75%
Set 4: 77%
Set 5: 77%
Set 6: 10 back squats @ 52% of your 1rm
Superset
4 sets of
10 weighted Hip Thrust
15 KB Goblet no-lock out squat
20 m Sandbag walking lunges
METCON
Warm up
2mins of single unders
2 Rounds:
10 Knee to chest
10 PVC DIslocation
5 snatch Pulls
5 Behind the neck Snatch grip Push Press
5 Pausing OH Squat
Snatch
EMOM 10:00 at constant weight, alternating between
min 1: 5 Snatch pulls (75-80% of 1rm)
min 2: 2 Squat Snatch
Conditioning
15 Toes To bar | GHD sit up | V-sit up
15 Hang Power Snatch (50/30kg | 35/25 kg | empty bar)
60 Double unders or 120 singles or 60 jumping jack
–
12 TTB
12 Hang Power Snatch
30 Double unders
–
9 TTB
9 Hang Power Snatch
20 Double unders
Time cap 12 mins