Gymnastic Strength
Week 4 of 4
warm up
2 round
5/5 cossack squat
5 EB Muscle squat snatch
20 wall leaning calf raise
squat snatch
every 2 mins x 5 set
5 muscle squat snatch (at 50% of RM)
back rack reverse lunges
every 2 mins x 5 set
5/5 back rack reverse lunges
superset
4 set
10 weighted goodmorning (from the floor)
10 assisted sissy squat
Metcon
Warm up
400 Meter Run
2 rounds of
10 Goodmorning
20 secs HS hold
10 Air Squat to toe tuch
Tempo Deadlift
6 Sets of 3 reps
Regular pull off ground, 5 second negative.
at 60% of RM
Conditioning
For Time:
200 Meter Run, 21 Deadlifts (90/55 kg), 18 Handstand Push-ups
200 Meter Run, 15 Deadlifts (90/55 kg), 12 Handstand Push-ups
200 Meter Run, 9 Deadlifts (90/55 kg), 6 Handstand Push-ups
Time cap 15 mins