Gymnastic Strength
Week 2 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
2 Rounds:
10 Pogo Burpees
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Squat snatch
5 Sotts press
Squat Snatch
every 2:00 x 6 Sets
3 reps of Squat Snatch (touch and Go)
60% – 70% – 70% – 80% – 80% – 80+%
Conditioning
For Time:
Buy in: 30 Power snatch (50/30 kg | 35/20 kg | empty bar)
Then
21-15-9
Alt. dumbbell Hang snatches (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
Box jump overs | step up over | step up
Time cap 15 mins