Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
8/8 Single Leg KB Deadlift
8 KB Goblet squat
8 Good Mornings
8/8 Alt V-ups
LEG Day
Superset 1
3-4 sets (working for 15 mins)
8/8 KB Goblet Box Step up
12 Land mine Hack Squat
Superset 2
3-4 sets (working for 15 mins)
8 dual kb front rack cyclist squat
12 Barbell hip thrust
Finisher
Tabata (20 secs on : 10 secs rest x 8 set)
12-16 Air Squat
METCON
Warm up
8:00 AMRAP
10 elbow rotation
10 Good Mornings
10 Cal Rows
5 Muscle clean+Pausing Front squat
5 Burpees
Hang Squat Clean
Every 1:30 x 9 Sets
Set 1-3 ⇒ 4 Hang Squat Cleans – 40-55%
Set 4-6 ⇒ 3 Hang Squat Cleans – 60%-75%
Set 6-9 ⇒ 2 Hang Squat Cleans – 80%++
Conditioning
“Adrian WOD”
AMRAP 4 Mins x 3 rounds
16 Air Squat
12 Deadlifts (60/40 kg | 45/30 kg | 30/20 kg)
8 Hang Power Clean
*2 minute Rest after each AMRAP