Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
8/8 Single Leg Glute Bridges per Leg
8 Air Squats
8 Good Mornings
4/4 Cossack Squat
LEG Day
Superset 1
3-4 sets (working for 15 mins)
8/8 Single leg elevated glute bridge
12 Land Mine Squat
Superset 2
3-4 sets (working for 15 mins)
10/10 Bulgarian split squat
12 Back Squat
Finisher
AMRAP 5 mins
Walking Lunges
METCON
Warm up
6:00 AMRAP
10 Band Pull Aparts
10 Good Mornings
3×3 Position of Squat Clean and Jerk
30 Single unders
Squat Clean and Jerk
EMOM 12 mins
Sets 1-4
1 Clean Pull + 2 High Hang Sq Clean and Jerk
–
Mins 4 rest (increase the weight)
Sets 5-7
1 Clean Pull + 2 Above knee Hang Sq Clean and Jerk
–
Min 8 rest (increase the weight)
Sets 9-12
1 Clean Pull + 1 Sq Clean and Jerk
Start from 50% RM Sq Clean and Jerk, building over the 12 minutes
Conditioning
5 rounds for time
40 Double Unders | 120 single unders | 40 Jumping Jack
10 Toes to Bar | GHD Sit up | Knee to chest
10 Front Squats (60/40 kg | 45/30 kg | 30/20 kg)
Time cap 15 mins