Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
12 Hollow rock
12 Good morning
5/5 Cossack Squat
30 secs DB squat Hold
LEG Day
Superset 1
3 Supersets:
12 – 1 ½ DB goblet squat
12 Pausing Barbell hip thrust (3 secs)
Superset 2
3 sets
5 Heavy Clean pull (to belly high)
10 Zercher Squat
5/5 weighted barbell cossack squat
METCON
Warm up
500 m row
2 Rounds:
4 Burpees with squat jump
4/4 Reverse Lunges
4 Slow Air Squat
8 Strict Press
Front Squat/Lunge
Every 4 mins x 3 sets:
10 Alt Back Rack Reverse Lunge (unbroken)
-then straight into..
6 Front Squats
*start at 40% of your 1 RM FS and build over the 3 sets
Conditioning
6 Rounds For Time:
3 power Cleans (50/30 kg | 40/25 kg | 30/20 kg)
3 Lateral Burpees over bar
6 Front Squats
6 Hand release Push Ups
9 S2OH
9 Air Squats
Time cap 15 mins