Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
12 Hollow rock
12 Good morning
5/5 Cossack Squat
5 Pausing Wide stance Squat
LEG Day
Wide Stance Box Squat
10-8-8-6-6
*use small box to sit on
then 1 set of Max reps with the last weight
Supersets
3 sets of
6/6 Rear Foot Elevated KB Single Leg RDL
8/8 DB Weighted Single Leg Hip Thrust
15 Heels elevated no lock out cycling squats
METCON
Warm up
500 m row
2 Rounds:
5 m/ 5 m Squat side walk (left and Right)
10 Kipping
10 Walking lunges
5 Slow good morning
Leg Stamina
Every 1:30 x 8 Sets ( 4 Rounds)
⇒ Alternating between
12 Back rack alternating Lunges
*weight should be moderately heavy, you should be able to complete all 12 with perfect form
6 no lock out back squats (same weight)
Conditioning
For time:
40-30-20
Wall Ball (9/7 kg | 7/5 kg | Medball thruster
20-15-10
Cal Row
*10 Toe to bar (int: Knee to chest) after each round , including the last.
Time cap 16 mins