Gymnastic Strength
This is the last week of progression
Week 4 of 4
Warm up (no measure)
3 Sets:
10/10 Plate russian twist
15 V-ups
20 sec Flutter kicks
Glute and Hamstring & Calf development – Leg Day
Box Squat (record Weight)
10-8-8-6-6-4-4
*use small box to sit on
Supersets 1
3 sets of
10/10 – Single leg Hip thrust (add a dumbbell if able)
6/6 Single Leg barbell Bulgarian Deadlift
Supersets 2
2 set of
16 – Wall Leaning calf raises
16 – Bent over DB or KB shurgs
METCON
Warm up
2 rounds of
4 Burpees
4 BB good mornings+elbow rotation
4 Muscle clean + front squat
4 broad jumps
100m Jog or 3 laps
Clean
EMOM x 8 Min :
Min 1 & 2: 3 Hi Hang Power Clean + Front squat
Min 3 & 4: 2 Above the knee Power Cleans + Front squat
Min 5-6-7-8: 1 Power Clean.+ 1 Front squat
*increase in weight especially on min 5-8
Conditioning
2:30 work 1:00 rest x 4 rounds:
4 burpees to target
8 power cleans (50/30 kg | 40/25 kg | 30/20 kg)
200m run or 6 laps
AMRAP box jumps in remaining time
Score is total number of box jumps