Gymnastic Strength

Week 3 of 4

Warm up 

2 Sets:

10 air squat

5/5 lunges 

10 Glute Bridges

5/5 cossack squat

 

LEG Day

Back Squat

Every 2:00 x 6 sets

 

Supersets 1

3 Supersets:

8/8 KB bulgarian split squat

10 good morning

 

Supersets 2

3 Supersets:

8/8 single arm front rack DB/KB box step up

10 hip thrust

 

8 okt 2024

METCON

Warm up

2 Rounds:

10 PVC Dislocation

10 Hollow rock

3 x 3 Position of Power snatch

5 EB pausing OH squat

5 Pogo Burpees

 

Snatch Complex

every 2:00  x 6 Sets

 

Power Snatch + OHS + Hang Power Snatch + OHS

 

*Start @ 50-60% of RM & increase the weight

Conditioning

 

For time:

 

10 Power Snatch (50/30kg | 40/25 kg | 30/20 kg)

20 pull-ups | Banded Pull ups | Ring rows

30 box jumps (60/50 cm) | step up | Air Squat

20 pull-ups 

10 Power Snatch (50/30kg | 40/25 kg | 30/20 kg)

 

Time cap 12 mins