Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
5 Air Squat + toe touch
5/5 single leg Glute Bridges
10 Good morning
10 m duck walk
LEG Day
Back Squat
Every 2:00 x 6 sets
5 Back squats
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 82-85%
Set 5: 86-90%
Set 6: 10 back squats @ 60% of your 1rm)
Supersets 1
4 Supersets:
8/8 DB Farmer hold Bulgarian split squat
8 Hip Thrust
10 m Overhead Double KB walking lunges
METCON
Warm up
2 mins jumping jack
2 Rounds:
5 Clean pulls
5 tall squat clean
10 Squatting elbow rotation
10 Kipping
10 GHD sit up
Squat Clean
every 1:30 x 6 Sets
set 1: 3 reps at 65%
set 2 : 3 reps at 75%
set 3-6 : 2 reps at 85%
Conditioning
10 Rounds For Time:
3 Pull Ups | banded pull up | Ring rows
4 Single arm DB Thruster (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
3 Toe to bar | V-Sit up | Sit up
4 Box Jumps (60/50 cm | step up | Air Squat)
15 Min Cap