Gymnastic Strength
Week 3 of 4
Warm up
3 Sets:
5 Slow Good morning
5/5 single leg Glute Bridges
10 Hanging leg raise
5 Slow wall facing Squat
LEG Day
Hang Squat Clean
6-6-6-6
*increasing in weight
Weighted Hip Thrust
8-8-8-8
Supersets
3 Supersets:
8 Deadlift
8 Overhead Squat
8/8 Double KB split squat
METCON
Warm up
500 m of rows or 1 k of bike
2 Rounds:
1 wall walk (controlled ascent and descent)
5 Burpees
10 Hanging leg raise
5 Pausing front squat
10 Good morning
Leg strength
every 2:30 x 4 Sets
10 reps of Back Squat
*start from 50% of you RM
Conditioning
AMRAP in 12 mins:
Buy in: 24 Handstand Push-ups | 12 scaled Wall walk | 36 Hand release push up
6 Lateral Burpees over bar | step up | burpees
6 Deadlift (50/30 | 40/25 kg | empty bar)
6 Pull ups | banded Pull up | ring rows