Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
12 Hollow rock
12 Good morning
5/5 Cossack Squat
5 Inch worm
LEG Day
Superset 1
3 Supersets:
8 – 1 ½ Sumo Stance DB goblet squat
12 Pausing Barbell hip thrust (2 pausing)
Superset 2
3 sets
6/6 B Staggered Dumbbell RDLs
6/6 Single Leg Weighted Step Ups
6/6 Deficit Back Rack Reverse Lunge
METCON
Warm up
500 m row
2 Rounds:
4/4 Box Step Ups
4 Burpees
20 secs Deadhang
4 Hang Muscle Cleans
4 Paused Front Squats
Squat Clean complex
Every 1:30 x 3 Sets ( 3 Rounds)
Set 1 : 3 Hang Squat Cleans Form Above the Knee – 1st Set @ 45% – 60% – 75 %
Set 2 : 2 Hang Squat Cleans from below the knee – 1st Set @ 50% – 65% – 80%
Set 3 : 1 Squat Cleans from floor – 1st Set @ 55% – 80% – 95%
Conditioning
AMRAP 15 mins
Buy in : 30 Burpees to target
8 Box Jump over
6 Cluster (50/30 kg | 40/25 kg | 30/20 kg)
4 lateral burpees over bar