27 May 2022

Gymnastic Strength

Warm up

Row 500 m

3 sets of

3 Wide Pull Up (Slow)

10 Air Squat

Supersets 1

4 sets of

8 Stiff leg deadlift

12 GHD Sit up

Supersets 2

4 sets of

8m Front rack barbell walking lunges

12 Hanging Leg raise

Supersets 3 (optional)

4 sets of

12 Pistol squat (each leg 6 reps) 

12 V-sit up

 

METCON

Warm up

single unders 3 mins

2 rounds of

10 Burpees

3 Bear complex

10 Pike Push up

Squat Clean

3-3-3-3-3 (building to heavy)

Conditioning

EMOM 15 mins [Adv | Int | Basic]

mins 1 : 8 Power Clean  [60/35 kg | 40/25 kg| 30/20 kg]

mins 2 :  8 Front Squat [60/35 kg | 40/25 kg| 30/20 kg]

mins 3 : 8 Lateral Burpes over bar | Stepping | Burpees