Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
5 Russian baby maker
5 slow air squat
30 secs Barbell Overhead Hold
10 Barbell good morning
LEG Day
Back Squat
2 sets of
20 back squat at 45% of 1 RM
Supersets 1
3 Supersets:
12 Heel elevated Goblet Cyclist Squat
8/8 Plate overhead lunges
4 Clean Pull
Finisher
AMRAP 2 mins
empty bar front squat
*don’t drop the bar
Metcon
Warm up
500 m row
2 Rounds:
10 PVC Dislocation
5 Worm Walk
5 EB Muscle Snatch
3 Tempo OH Squat (5 secs lower, 3 secs Pause at bottom)
Snatch Technique Work
Every 2:00 x 6 Sets
1 Snatch High Pull
1 Hi Hang Power Snatch
1 Below the Knee Power Snatch
1 Squat Snatch
*Build over the 6 Sets, start from 50% of your RM
Conditioning
For Time:
10-8-6-4-2
Power Snatch (50/30 kg | 35/20 kg | empty bar)
Lateral Burpee over bar
*after each set 8/6 Cal row/bike/ski including the last one
Time cap 12 mins