Gymnastic Strength
Warm up
3 Sets:
10 Hanging leg Raise
12 Plate OH sit up ceiling crunch
*rest 45 seconds between sets
Leg Day – Week 1 of 4
Deadstop Deadlift
5-5-5-5-5
*deadstop= pause 1 secs on the floor every reps
*We will do this for all 4 weeks. The goal is to start and end 5-10% heavier each week.
Supersets 1
3 sets of
12 Heels elevated Close stance Goblet squat
8/8 Staggered Stance Barbell Good Morning
AMRAP 1
AMRAP 3 Minutes of Bodyweight Bulgarian split squats (no weight)
*Switch every 10 reps
AMRAP 2
AMRAP 5 Minutes of Box Step up 60/50 cm (no weight)
METCON
Warm up
500 m row
2 rounds:
10 EB elbow rotation
5 EB Stiff leg Deadlift
5 EB Upright Rows
5 EB Muscle clean + front Squats
5 Behind the neck strict Press
Clean (Weight)
Every 1:30 x 8 sets:
Sets 1-4:
2 Hang power clean + 1 Hang Squat clean
Sets 5-8:
1 power clean + 1 Squat clean
*Start at about 45-50% of your 1rm and build over the 8 sets.
Conditioning
“Toto Birthday”
21-15-9
Thruster (40/25 kg | 30/20kg | empty bar)
cal row
Time cap 10 mins