Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 Straight hanging leg raise
10 Good morning
5 slow EB Back Squat
5/5 Split squat jump
LEG Day
Back Squat
1 set of 20 reps unbroken
at 60-65% RM
Midline + lower body Supersets
3 sets of
10/10 Dual KB Front Rack Step Ups
5 Snatch Balance
10 Weighted GHD back extension + 12 Bodyweight GHD Back Extension
METCON
Warm up
400 m run
2 rounds:
6 EB Muscle Clean + Strict press
6 Stiff leg deadlift
6 Pausing knee to chest
6 Thruster
Lifting Stamina
EMOM 10 mins
3 Below the Knee Hang Power Clean + 3 Push Jerk
@ 60-65% of 1 RM Power Clean)
Metcon
For time
3 Rounds
200 m run or 7 laps
12 Thrusters (40/25 kg | 30/20 kg | empty bar)
– 2:00 Rest –
3 Rounds
200 m run
9 Squat Clean (50/30 kg | 35/25 kg | 25/20 kg)
Time cap 16 mins