Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
10 Plate OH walking Lunges
5 Kang Squat
10 Prisoner Squat
5/5 Alt. V ups
LEG Day
Pausing Squat Clean
Every 2:00 x 5 sets
4 Pausing squat clean (pause at bottom 3 secs)
OverHead Squat
Every 2:00 x 5 sets
6 Overhead squats
Good morning
Every 2:00 x 4 sets
10 Good morning
Double KB Farmer carry Lunges
Every 1:30 x 4 sets
10 m Double KB Farmer Carry Lunges
METCON
Warm up
1 mins of Jumping jack
2 rounds of
4/4 Back rack Lunges
4 Kang Squat
8 Burpees
8 Kipping + 15 secs Hang
Back Squat
Every 2:00 x 6 sets:
Start with a set of 10 at your first warm up weight around 30-35%
Set 1: 6 @ 70-75%
Set 2: 4 @ 75-80%
Set 3: 3 @ 82-85%
Set 4: 3 @ 85-90%
Set 5: 1 @ 90-95+%
Set 6: 1 @ 92-97+%)
Conditioning
For time:
50 Power Cleans (40/25 kg | 30/20 kg | Empty bar)
40 Alt. Front rack lunges
30 Toe to bar | Knee to chest | ab mat sit up
20 Lateral Burpees Over the Bar | Step over | Burpees
Time cap 15 mins