Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
10 Zombie Squat
5 Burpees
10 Stiff leg deadlift
30s OH Plate Hold
Skill work
Wall walk
*work for 15 mins, focus on the weight shifting before moving the arm, if you already master the wall walk, try the HS shoulder taps
Barbell complex
3-4 set of
5 Deadlift
5 Bent over row
5 Hang Power clean
5 Front Squat
5 Push Press
5 Back Squat
*this is a complex that should be done unbroken, choose weight that you are able to finish it without dropping the bar, start with the light weight first.
METCON
Warm up
250 m of row
200 m run
10 burpees
20 walking lunges
20 Medball ground to OH
Conditioning
For Time
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
30 Wall Ball (9/7 kg)
Run 200m
30 Burpees
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
30 Wall Ball OH Lunges (9/7 kg)
Run 200m
30 Hand Release Push-Ups
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
100m KB Front Rack Carry (2×24/16)
Run 200m
60 Sit-Ups
Row 300m / Ski 300 m / Bike 0.5 km (Row/Ski/Bike)
30 KB Swing (24/16 kg)
Run 200m
30 Single arm KB Thruster
Time cap 35 mins