Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 Pausing KB Goblet Air Squat
4/4 Cossack Squat
10 Stiff leg deadlift
4 burpees
LEG Day
Back Squat
Every 2:30 x 4 sets
10 reps of Back Squat at 60-65% of your RM Constant weight)
Bulgarian Squat
Every 2:30 x 4 sets
10/10 Bulgarian Squat w/ KB Goblet
Romanian Deadlift
Every 2:30 x 4 sets
12 Romanian Deadlift
METCON
Warm up
500 m row
2 Rounds:
10 PVC Dislocation
3 x 3 Position of Squat Snatch
10 Kipping
3 Wall walk
Squat Snatch Complex
every 1:30 x 6 set
1 Hang Squat Snatch + 1 Squat Snatch 75-80% RM (constant weight)
Conditioning
In 16 mins
29 Thruster (40/25 kg | 30/20 kg | empty bar)
29 Pull up | Banded Pull up | Ring rows
29 HSPU | Elevated HSPU | Hand release push up
29 Bar Facing Burpees | Step over | Burpees
29 Cal rows or ski or bike
In remaining time
AMRAP Power Snatch (40/25 kg | 30/20 kg | empty bar)
*your score is total reps plus power snatch reps