Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 Narrow stance Squat
5/5 Back Rack Barbell Lunges
10 Good morning
20 Wall Leaning Calf Raises
LEG Day
Back Squat
Every 2:00 x 6 sets
5 Back squats
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5: 81-85%
Set 6: 10 back squats @ 60% of your 1rm
Superset
4 Supersets:
5/5 OH Barbell Lunges
8/8 Double DB Box Step up
12 DB Sumo Deadlift
METCON
Warm up
2 Rounds:
10 Pogo Burpees
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Squat snatch
5 Sotts press
Squat Snatch
every 2:00 x 6 Sets
3 reps of Squat Snatch (touch and Go)
60% – 70% – 70% – 80% – 80% – 80+%
Conditioning
For Time:
Buy in: 30 Power snatch (50/30 kg | 35/20 kg | empty bar)
Then
21-15-9
Alt. dumbbell snatches (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
Box jump overs | step up over | step up
Time cap 15 mins