Gymnastic Strength
Week 2 of 4
Warm up
2 round
5 Pausing OH Lunges
10 Walking Lunges
30 secs Wall sit
Leg Day
Back Rack Lunges
3 set x 6/6 lunges
Front Squat
3 sets x 12 reps
Superset
3 sets :
12 Wide Stance DB Goblet Squat
6 Snatch Grip Deadlift
METCON
Warm up
500 m row
2 Rounds:
10 Kipping
5 Inch worm
10 GHD Back extension
5 Kang Squat
Deadlift
5-5-5-5-5
*constant weight at your 75-80% RM
Conditioning
5 Rounds for time:
5 Pull up | Banded Pull up | ring rows
10 Box Jump over | step up over | Air Squat
10 Alt Hang DB snatch (22.5/15 kg | 17.5/10 kg | 12.5 | 5 kg)