Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
5/5 world’s greatest stretch
5/5 single leg Glute Bridges
10 EB Thruster
15 secs single leg wall sit (Right)
15 secs single leg wall sit (Left)
LEG Day
Back Squat
Every 2:00 x 6 sets
5 Back squats
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5: 83%
Set 6: 10 back squats @ 58% of your 1rm
Supersets
4 Supersets:
6/6 DB Farmer hold Bulgarian split squat
12 Romanian Deadlift
6 Glute bridge walkouts
METCON
Warm up
2 Rounds:
10 PVC Dislocation
10 Hollow rock
3 x 3 Position of Power snatch
5 EB pausing OH squat
3 Pausing pull up (3 secs at top)
Snatch Volume
every 2:00 x 6 Sets
5 Power Snatch (touch and Go) + 2 OHS
*Start @ 40% of RM & increase the weight *don’t drop the bar before completion
Conditioning
Buy In: 800 m run or 26 laps
into
5 rounds:
10 Pull Ups | Banded Pull ups | Ring rows
6 Shoulder to OH (60/40 kg | 45/30 kg | 30/20 kg)
Time cap 15 mins