Gymnastic Strength
Warm up
2 Sets:
20 V-Ups
:30 Sec Side Plank R
:30 Sec Side plank L
20 Hollow Rock
Rest 1:30
Glute and Hamstring & Calf development – Leg Day
Supersets 1
3 sets of
6/6 – Back Rack Barbell Reverse lunges
12 Jump Squat
Supersets 2
3 set of
6/6 Barbell Bulgarian split Squat
12 – 1 1/2 KB goblet squat
Supersets 3
3 set of
10/10 – 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
3 Rounds
100m Run or 3 laps
10 EB Muscle clean + strict press
10 Front Squat
3 slow push up
3 High vertical Jumps
Squat Clean
Every 1:30 x 7 Sets
3 – 3 – 2 – 2 – 1 – 1 – 1
50% – 60% – 70% – 75% – 80% – 85% -90%+
Conditioning
For time:
10-8-6-4-2
Power Clean and Jerk (50/30 kg | 35/20 kg | empty bar)
wall ball (9/7 kg | 7/5 kg | medball thruster)
Right into,
2-4-6-8-10
Front Squat (50/30 kg | 35/20 kg | empty bar)
after every set, 100 m run or 3 laps
Time cap 15 mins