Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 Air Squat
5 Squat jump
10 GHD Hip extension
5/5 side plank reach through (5 reps each side)
30 secs shoulder taps
LEG Day
Back Squat
every 2 mins x 6 sets:
set 1 to 5 = 3 reps at 80-85% of RM
set 6 = mak reps at 75% of RM
Plyometric + Iso Hold
3 Sets:
6 Double KB/DB Seated Vertical Jump
3 bodyweight Seated Vertical Jump
:45 Sec wall sit
Superset
3 sets of
5 Pausing Overhead Squat
12 Butterfly Glute Bridge
METCON
Warm up
2 mins single unders
2 Rounds:
10 Air Squat
5 Burpees
10 Goodmorning
5 Muscle clean
* then start to practice the load of power clean and squatting with weighted barbell
Conditioning
Partner WOD
“Marco”
35 rounds for time
1 power clean (60/40 kg)
2 front or back Squat
3 lateral burpees over bar
*switch every rounds
*Start from min 0 then every 4 mins do 35 Double unders (or 70 singles) together with your partner, then continue the workout progression
Time cap 20 mins