Gymnastic Strength
Warm up
8 mins easy constant Run
then, 2 rounds of
5 Pausing back Squat (pausing at parallel and bottom)
10 Push up
Back Squat
Week 6/6
Day 1/2
Back Squat
2-2
*All at 100% of 1 Rep Max (RM taken at 23 Nov 2022)
Midline work
3 Rounds:
25 Sec Hollow Rock
8 Wide Grip Barbell Bent Over Row
25 sec V-Ups
8 Wide Grip Barbell Upright Row
METCON
Warm up
2 mins single unders
Then 2 rounds of
10 PVC Dislocation
5 Muscle Snatch
5 Squat Snatch
5 Hang Squat Snatch
5 Snatch Grip Press
Snatch Complex
6 sets of
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
– Build up to todays heavy
Conditioning
For time:[Adv | Int | Basic]
80 Double Unders | 160 Singles | 80 Jumping Jack
20 Burpee lateral over bar | stepping | Burpees
80 Double Unders | 160 Singles | 80 Jumping Jack
20 Hang Power Snatch (40/25 kg) | (30/17.5 Kg) | Plate Ground To Overhead (15/10 kg)
80 Double Unders | 160 Singles | 80 Jumping Jack
20 Overhead Barbell Lunges 40/25 kg | (30/17.5 Kg) | Plate (15/10 kg)
Cap 15 min