Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
12 V-situp
12 Good morning
5/5 Overhead lunges
5 Pausing Zombie Squat
LEG Day
Barbell front Box Squat
10-8-8-6-6
Core + lower body Supersets
3 sets of
8 Close stance romanian Deadlift
8 Medball GHD Sit up + 8 reps no weight GHD sit up
12 Back Squat (moderate weight-unbroken)
METCON
Warm up
500 m row
2 Rounds:
5 m/ 5 m Squat side walk (left and Right)
10 Kipping
10 Walking lunges
5 Double KB russian swing
Leg Stamina
Every 1:30 x 8 Sets ( 4 Rounds)
⇒ Alternating between
Set A : 12 Back rack alternating Lunges
*weight should be moderately heavy, you should be able to complete all 12 with perfect form
Set B: 6 no lock out Front squats (same weight)
Conditioning
For time:
4 Sets For time
6 Pull ups
6 Dual KB Hang Snatch (2×16/12 kg | 12/8 kg | DB 10/5 kg)
12 Burpee to target
6 Dual KB Hang Clean & Jerk
6 toes to bar
Time cap 16 mins