Gymnastic Strength

Week 1 of 4

Warm up 

2 Sets:

10 PVC Dislocation

5 Pausing OH Squat

10 Good morning

5/5 single leg Glute Bridges

 

LEG Day

Hang Squat Snatch

Every 2:00 x 5 sets

 

5 Hang Squat Snatch (50-65% RM )

 

Barbell Back Rack Bulgarian Squat

Every 3:00 x 4 sets

 

8/8 Barbell Bulgarian Split Squat

 

Deadlift

Every 3:00 x 4 sets

 

10 Deadlift at 60-65% RM

 

METCON

Warm up

500 m row

2 Rounds:

3 Bear complex

3 x 3 Position of power clean

3/3 EB OH Lunges

6/6 Bird dog

 

Back Squat

every 1:30 x 6 set

 

5 Pause back squats @ 55-65%

Conditioning

“Yuke and Tirza WOD bday”

 

30 rounds of:

 

2 Power clean (50/35 kg | 35/25 kg | empty bar)

2 thruster

2 front squat

 

Take turns every round

 

Time cap 15 mins

Posted in WOD

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