Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
5 Kang Squat
5/5 Jumping split squat
20-30 secs Glute Bridge Hold
5/5 DB Single Led Deadlift
LEG Day
Back Squat
2 sets of
20 back squat at 55% of 1 RM
Supersets
3 Supersets:
12 Sumo Goblet DB Squat
8/8 DB Bulgarian split Squat
4 Romanian Snatch Grip Deadlift
Finisher
AMRAP 2 mins
empty bar Good morning
*don’t drop the bar
Metcon
Warm up
500 m row
2 Rounds:
10 Stiff leg Deadlift
5 Worm Walk
5/5 Reverse lunges
10 Kipping
Deadlift
Every 2:00 x 6 Sets
5-5-5-5-5
*constant weight at 80% of RM
Conditioning
For Time:
Every 2:30 x 5 sets
8/7 Cal row
8 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
8 Goblet KB Lunges
8 toe to bar | Knee to chest | Sit up
*RX+ will do 10 reps for each movement