Gymnastic Strength
Week 4 of 4
Warm up
5/5 cossack squat
30 secs wall leaning hold
10 eb stiff leg deadlift
no lock out back squat
4 set
every 2 mins x 15 rep
superset 1
3 set
8/8 db bulgarian split squat
10 hip thrust
superset 2
3 set
10 kb goblet sumo stance squat
10 kb sissy squat
10/10 kb box step up
METCON
Warm up
400 m run or 13 laps
2 Rounds:
8 slow Good morning
8 Kipping
2 slow pull up
8 Down ups
Deadlift
6 set of 3 reps
3-stop Deadlift (pause at shin, at knees and thigh)
* start from 40% of your RM deadlift, PAY attention to the form
Conditioning
For time:
15 Deadlifts (90/60 kg | 70/45 | 50/35 kg)
15 Pull-ups | banded pull up | ring rows
20 Box jump overs | step up over | air squat
400 m run (13 laps)
20 Box jump overs
15 Pull-ups
15 Deadlifts
Time cap 12 mins