Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
12 Hollow rock
12 Superman pulse
6 Pausing EB Front Squat
4 EB Kang Squat
LEG Day
Front Squat
Every 2:30 x 4 sets
8 reps of Front Squat at 65-70% of your RM Constant weight)
Overhead Lunges
Every 2:30 x 4 sets
5/5 Overhead Lunges
Good Morning
Every 2:30 x 4 sets
8 Good Morning
METCON
Warm up
500 m row
2 Rounds:
10 Box step up
5 behind the neck strict press
30 secs Bar hang
3 Wall walk
Push Jerk
every 2:00 x 5 set
3 Push Jerk
*Increasing in weight
Conditioning
For Time:
12-10-8
SIngle arm DB Box Step Overs (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)
Single arn DB Devils Press
– 2:00 Rest –
20-16-12
DB Goblet Squat
Alternating DB Snatch
*16:00 Total Time Cap