Gymnastic Strength
Week 3 of 4
Leg Day
warm up
2 round
5/5 single leg glute bridge
5 overhead squat
5 toe touch squat
overhead squat pausing
5 rep x 5 set
superset 1
3 round
8/8 staggered db deadlift
10 land mine hack squat
superset 2
3 round
8/8 bulgarian split squat
10 goblet squat
tabata
8 Box Step up
every 20 secs x 8 set
Metcon
Warm up
500 m row
2 rounds of
5 Slow deadlift
5 Hang Muscle Clean
5 Pausing Front Squat
5 Squatting elbow rotation
Clean Practice
Every 1:30 mins x 8 sets
1 power clean + 2 Hang Squat Clean
*start from 50% of your RM
Conditioning
For time
20/15 Cal Row
20 Single DB push press (right) (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
20 Single DB push press (left)
10 Pull up
–
15/12 Cal Row
15 Single DB push press (right) (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
15 Single DB push press (left)
10 Pull up
–
10/7 Cal Row
10 Single DB push press (right) (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
10 Single DB push press (left)
10 Pull up
Time cap 15 mins