Gymnastic Strength
Warm up
3 Sets:
:20 Sec V-Up
rest :10
:20 Sec Side Plank R
Rest :10
20 Sec Side plank L
Rest :10
:20 Sec Russian twist with Plate
Rest :40 sec, then repeat
Quad and Glute & Calf development – Leg Day
Supersets 1
4 sets of
6/6 – Back Rack Barbell Reverse lunges
10m/10 m Lateral Walks with Band each side
Supersets 2
3 set of
10 – 1 1/2 KB goblet squat
12 – Barbell Glute bridge (2 sec pause at top)
*rest 1 mins between set
Supersets 3
3 set of
12/12 – Single leg DB Romanian Deadlift*
* controlled movement. You can use a hand holding on a pole to assist your balance
8/8 Lateral weighted single DB Box Step up
METCON
Warm up
400 m run or 13 laps
2 rounds:
6 Slow deadlift
6 EB Muscle Clean+ frontSquat
6 EB Bent Over Rows
3 Slow Push up
Snatch
EMOM x 8 Min :
Min 1-4:
1 Above the Knee Hang Power Clean + 1 Above the Knee Hang (Squat) Clean
Min 4-8:
1 Power Clean From the Floor + 1 (Squat Clean) Clean form Floor
*increase weight as able over the 8 Sets
*Focus on exploding up, with a vertical drive during the ‘power clean,, then speed under the bar during the ‘squat clean’.
Conditioning
For Time:
600m Run or 19 laps
20 Deadlifts * (70/45 kg | 50/30 kg | 30/20 kg)
20 Hand Release Push Ups
—
400m Run or 13 laps
15 Deadlifts * (90/60 kg | 70/45 kg | 50/30 kg)
15 Hand Release Push Ups
—
200m Run or 6 laps
10 Deadlifts * (110/75 kg | 90/60 kg | 70/45 kg)
10 Hand Release Push Ups
Time cap 16 mins