Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
8 Glute Bridges with pause at the top
6 Alternating Lateral Lunge Steps
6 Goblet Squats with 3 Sec Pause in Bottom
4 EB Tempo Strict Press with 3 sec lowering
Full Body Day
Lower Body Superset
2 Supersets
24 Farmers Hold Walking Lunges
24 Goblet Squat
24 Kettlebell Swing to eye level
*unroken, rest 60-90 seconds between sets
Bench Press
3 sets of
6 Close grip + 6 Neutral + 6 wide grip bench
Pull Superset
3 Supersets:
12/12 Alternating KB/DB bent over rows
8 Pendlay rows
METCON
Warm up
500 m of row
2 Rounds:
10 EB elbow rotation
6 Lunges + strict press at bottom
6 Muscle clean
6 Pausing front Squat
Clean Complex
Every 1:30 mins x 8 sets
1-2: 1 Hang Power Clean + 2 FS + 3 Jerks
3-5: 1 Power Clean + 2 Hang Squat Cleans + 2 Jerks
6-8: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Conditioning
2 Rounds For TIme:
6 Ground To OH (60/35 kg | 40/25 kg | empty bar)
12 Box Jump Overs | Step up Over | Lunges
15 Air Squat
18 Burpee to Target | Burpee
15 Air Squat
12 Box Jump Overs
6 Ground To OH
REST 2:00 and repeat
Time cap 15 mins
*Ground to overhead = you can choose snatch or clean and jerk