Gymnastic Strength
Warm up
10 mins easy constant Run
then, 2 rounds of
5 Pausing back Squat (pausing at parallel and bottom)
10 Push up
Back Squat
Week 3/6
Day 1/3
5-5-5-5-5
*All at 80% of 1 Rep Max
Giant sets
3 Sets of
8 wide grip barbell row
30 Sec Hollow Rock
8 Narrow grip bench press
30 sec V-sit up
METCON
Warm up
500 m row
Then 2 rounds of
5 EB Upright row
5 Front squat
5 Strict Press
12 Push up
Clean and Jerk
8 sets of
1 rep of Hang Squat Clean and Jerk
85%+ of 1 RM
– Build up to todays heavy
Conditioning
for Time [Adv | Int | Basic]
30 Lateral over bar Burpees | Stepping over | Burpees
30 Push Jerk 40/25 kg | 30/20 kg | Empty Bar
20 Lateral over bar Burpees | Stepping over | Burpees
20 Power Cleans 50/33 kg | 40/25 kg | 30/20 kg
10 Lateral over bar Burpees | Stepping over | Burpees
10 Squat Cleans 60/40 kg | 50/33 kg | 40/25 kg