Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
10 PVC Dislocation
5 Pausing OH Squat
10 Good morning
5/5 single leg Glute Bridges
LEG Day
Hang Squat Snatch
Every 2:00 x 5 sets
5 Hang Squat Snatch (50-65% RM )
Barbell Back Rack Bulgarian Squat
Every 2:30 x 4 sets
8/8 Barbell Bulgarian Split Squat
Deadlift
Every 2:00 x 5 sets
10 Deadlift at 60-65% RM
METCON
Warm up
500 m row
2 Rounds:
10 EB Back Squat
3 x 3 Position of power snatch
5 Burpees
3 Inch worm
Back Squat
every 1:30 x 6 set
5 Pause back squats @ 55-65%
Conditioning
“Levina WOD bday”
For Time:
Buy in: 60 Double unders or 150 single unders
4 Rounds:
21 Abmat sit up
4 Hang Power Snatch (50/30 kg | 40/25 kg | 30/20 kg)
21 Air Squat
4 Lateral burpee over bar
Cash out: 500m Row or 400 m run or 0.8k bike
Time cap 16 mins