Gymnastic Strength
This is a 4 week block, then we start all new movements and progressions
We will continue these progressions until the 4 week mark. The goal is to add 3-5% to our compound lifts each week, and increase our accessory weights as you are able.
Week 1 of 4
Warm up (no measure)
3 Sets:
15 V-ups
10/10 Plate russian twist
15 sec Flutter kicks
Glute and Hamstring & Calf development – Leg Day
Wide Stance Box Squat (Weight)
10-8-6-6
*use bench or box to sit on
Single Leg barbell Bulgarian Deadlift (Weight)
4 set x 8/8 Each leg
Supersets 1
3 sets of
10/10 – Single leg Hip thrust (add a dumbbell if able)
10 KB Goblet Squat
Supersets 2
2 set of
16 – Wall Leaning calf raises
16 – Bent over DB or KB shurgs
METCON
Warm up
500 m row
2 rounds:
10 Band Pull Aparts + Dislocation
5 Muscle Snatch
5 Overhead Squat
5 KB Tater
Squat Snatch
Every 1:30 x 7 set
3 Position Snatch:
1 Hi Hang Snatch +1 Snatch Above the Knee + 1 Snatch below the knee
build over the 7 sets to today’s heavy.
Complete all 3 reps as a complex without dropping the barbell down
Conditioning
“Tri Birthday”
For time:[Adv | Int | Basic]
AMRAP 12 mins
12 Single Arm KB Thruster [24/16 kg | 16/12 kg | 12/8 kg]
12 Russian KB Swing
12 KB Goblet Squat
Time cap 12 mins