Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
5 Pausing OH Squat
5/5 single leg Glute Bridges
10 PVC Dislocation
20 Wall Leaning Calf Raises
LEG Day
Hang Squat Snatch
Every 2:00 x 5 sets
5 Hang Squat Snatch (50-65% RM )
Cyclist Squat
Every 2:00 x 5 sets
10 Cyclist squat
Barbell Back Rack Bulgarian Split Squat
Every 2:00 x 5 sets
8/8 Goblet Hold Bulgarian Split Squat
METCON
Warm up
500 m row
2 Rounds:
10 Plate thruster
5 Pause EB Back Squats
5 Kipping
5 Pausing Scapula Pull Ups
Back Squat
in 20 mins build 1 RM
*example of build up
Set 1: 6-8 Reps @ 50-65%
Set 2: 5 @ 75-77%
Set 3: 3 @ 77-82%
Set 4: 3 @ 82-85%
Set 5: 2 @ 87-92%
Set 6: 1 @ 90-95%
Set 7: 1 @ 95%+
Set 8: 1 @ 100%+)
Conditioning
“FRAN” (bench mark WOD)
21-15-9
Thruster (43/30kg | 35/25 kg | empty bar)
Pull up | jumping pull up | Ring rows
What is a good score for the “Fran” workout?
– Beginner: 7-10 minutes
– Intermediate: 5-7 minutes
– Advanced: 3-5 minutes
– Elite: <3 minutes
Time cap 10 mins