Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5 Russian baby maker
5 Glute bridge walk out
10 Medball thruster
10 Medball toe roll
LEG Day
Back Squat
2 sets of
20 back squat at 40% of 1 RM
Supersets 1
3 Supersets:
12 Goblet Sumo Squat
8 Seated Good Morning
4 Snatch Deadlift
Finisher
AMRAP 2 mins
Bulgarian Split Squats
*no weight, change leg every 10 reps
Warm up
500 m row
2 Rounds:
10 Squatting elbow rotation
1 wall walk + 20 secs hold
5 slow deadlift (5 secs up 5 secs down)
5 Muscle Clean + 5 Strict Press
Clean Pull
3 position of Power snatch
2 set x 4 reps at 90% of Clean RM
2 set x 3 reps at 100%
2 set x 2 reps at 110%
Conditioning
“Grace”
For Time:
30 Clean & Jerk (60/40 kg)
scaling option: 70% of 1 RM Power Clean & Jerk
Time cap 8mins