Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
5 Air Squat + toe touch
5/5 single leg Glute Bridges
10 Good morning
20 Wall Leaning Calf Raises
LEG Day
Back Squat
Every 2:00 x 6 sets
5 Back squats
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 10 back squats @ 55% of your 1rm
Supersets 1
4 Supersets:
8/8 DB Farmer hold Bulgarian split squat
8 Deadstop Sumo deadlift
8 Double DB Thrusters
METCON
Warm up
2 Rounds:
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Power snatch
5 EB pausing OH squat
5 Pogo Burpees
Snatch Complex
every 2:00 x 6 Sets
Power Snatch + OHS + Hang Power Snatch + OHS
*Start @ 50-60% of RM & increase the weight
Conditioning
For time:
10 Power Snatch (50/30kg | 40/25 kg | 30/20 kg)
20 pull-ups | Banded Pull ups | Ring rows
30 box jumps (60/50 cm) | step up | Air Squat
20 pull-ups
10 Power Snatch (50/30kg | 40/25 kg | 30/20 kg)
Time cap 12 mins