Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5 Burpees
10 Air squat
10 Push-ups
5 Pausing ring rows (pause 5 secs)
5 Inchworm
Full Body
Back Squat
4 sets x 8 Reps (60% RM)
Bent Over Row
4 sets x 8 Reps
Deadlift
4 sets x 6 Reps (60% RM)
Strict Press
4 sets x 6 Reps (60% RM)
METCON
Warm up
2 Rounds:
6 Behind the neck strict press
30 SECS Barbell OH Hold
6 Burpees
30 secs Wall sit
6 Jumping Squat
Split Jerk
Every 1:30 x 6 set
3 Split Jerk
*start with 50% RM of your jerk and increase the weight accordingly
Conditioning
“Bul-bul WOD”
28 Bul-bul complex (50/30 kg)
*Every 2 mins 4 Burpees
*One “Bul-bul” complex is comprised of one Power Clean, one Lunge (each leg), and one soulder to overhead