Gymnastic Strength
Week 1 of 4
Warm up (no measure)
12 Air Squat
10 EB Strict Press
8 Walking Lunges
6 Kang Squat
4/4 Curtsy lunges
Back Squat
6-6-6-6
*increasing in weight
then after the last set 10 reps of No Lock out Back squat at 50% RM
Supersets 1 (push)
3 Supersets:
10 Seated DB press
10 Barbell Bradford press
6/6 Goblet KB Curtsy Lunge
Supersets 2 (pull)
3 Sets:
10 DB Lat Pull over
10 Inverted BB row
6/6 Single Leg Kb Deadlift
METCON
Warm up
2 rounds:
50 Single unders
5 Pausing OH Squat
5 Behind the neck strict press
10 KB swing
:20 Sec Hand Stand Hold
Push Jerk
Every 1:30 secs x 6 sets
3 Push jerks with a 2 sec pause in the catch
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
AMRAP 12 mins
6 Deadlifts (100/65 kg | 70/45 kg | 40/25 kg)
9 HSPU | elevated HSPU | Hand release push up
12 Alt KB Farmers Hold Lunge (2×16/12 kg | 12/8 kg | no weight)