Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
6 slow air squat (3 secs down 3 secs up)
6 Broad Jump
10/10 Bulgarian Split Squat
10 V-ups
LEG Day
Box Squat
8-8-8-8
*full stop on the box but don’t collapse
Supersets 1
3 Supersets:
10 Landmine hack Squat (w/ close stance)
10 Toes elevated Double DB Romanian DL
Supersets 2
3 Supersets:
12 No lockout KB Goblet Squat
8 Sumo Deadlift
METCON
Warm up
400 m run
then 2 rounds of:
1 Wall Walk with 10 secs HS Hold
8 EB Romanian DL
6 Hang Muscle Snatch
6 EB OH squat
6 Behind the neck Strict Press
Snatch
Snatch Pull + Power Snatch + Overhead Squat (New Set Every 2:00)
2 x 3+3+3 @ 60%
2 x 3+3+3 @ 70%
2 x 3+3+3 @ 75%
*Take these sets unbroken
Conditioning
For Time:
2 Rounds
200 m run or 6 laps
20 Front Rack Lunge (30/20 kg | Empty bar | KB 12/8kg)
20 Front Squats (30/20 kg | Empty bar | KB 12/8kg)
– Immediately Into –
2 Rounds
200 m run
20 Abmat Sit up
20 Thrusters (30/20 kg | Empty bar | KB 12/8kg)
Time cap 16 mins