Gymnastic Strength
Week 3 of 4
Warm up
2 round
5/5 Single leg glute bridge
5/5 Alt lunges
10 Air squat toe touch
Deficit back rack lunge
4 set
5 right leg
5 left leg
Front Squat
3 set x 10 Reps
Superset
3 set
20 Wall leaning calf raises (slow descent)
10 Pausing Paralel DB/KB Goblet Squat
METCON
Warm up
2 Rounds:
10 Goodmorning
10 Burpees
5 Muscle clean + 5 pausing front squat
5 Vertical Jump
Clean Complex
Every 2:00 x 6 Sets
1 Clean pull + 1 Power clean + 1 Hang Squat Clean + 1 Front squat
Conditioning
12:00 AMRAP
Buy in:
5 Rounds:
5 Deadlifts (100/65 kg | 70/ 45 kg | 40/25 kg)
10 Pull-ups
15 air squats
in remaining time AMRAP Burpees to target