Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Air Squat
4/4 OH Lunges
10 Glute bridge (pause at top 3 secs)
4 burpees
LEG Day
Pausing OH Squat
Every 2:00 x 5 sets
5 reps of OH pausing (3 secs) Squat
*focus on core stability
Jefferson Squat
Every 2:00 x 5 sets
8 reps of Jefferson Squat
Barbell back Rack Box Step up
Every 2:30 x 4 sets
5/5 Step up
METCON
Warm up
400 m run
2 Rounds:
10 PVC Dislocation
3 x 3 Position of Squat clean
5 EB Thruster
5 worm walk
Squat Clean Complex
every 1:30 x 6 set
1 Hang Squat clean + 1 Squat Clean + 1 split jerk at 75-80% RM (constant weight)
Conditioning
For Time:
4 rounds of
200 m run or 7 laps
10 Front Squat (60/35kg | 40/25 kg | Empty bar
15 wall balls (9/7 kg | 7/5 kg | Medball thruster)
Time cap 16 mins