Gymnastic Strength
Week 3 of 4
warm up
2 round
10m Prisoner Walking Lunge
5 Slow Wall Facing Squat
5 Inch worm
10 Hand Release Push Up
Back Squat
2 set 16 reps
at 50% of 1 RM Squat
DEFICIT DEADLIFT
3 set 12 rep
at 55% of your RM deadlift
superset
3 round
8 Strict Leg raises or strict Knee raises
8/8 Single arm DB Row
8/8 Single arm DB Bench Press
Metcon
Warm up
500 m row
2 rounds of
8 EB Strict press
8 Box Jump
8 Burpees
8 GHD back extension
Heavy Push or split Jerk
Every 1:30 mins x 6 sets
1 Push/Split Jerk
*start with 85-90% of your RM
Conditioning
Interval 2 mins on : 1 mins off x 4 sets
12 Sumo deadlift High pull (40/25 kg | 30/20 kg | empty bar)
12 Shoulder to overhead
6 lateral burpees over bar
in remaining time AMRAP Box Jump over
*your score is your box jump over