Gymnastic Strength
Week 3 of 4
Warm up
2 Sets:
20 secs bar hang
5 Pausing Front Squat
10 Good morning
5/5 single leg Glute Bridges
LEG Day
Hang Squat Clean
Every 2:00 x 5 sets
5 Hang Squat Clean (50-65% RM )
Hip thrust
4 sets of
8 Weighted Hip Thrust
Back Rack Lunges
Every 2:00 x 5 sets
6/6 Back Rack Lunges
METCON
Warm up
2 mins of single unders
2 Rounds:
10 Squatting Elbow ROtation
10 EB Zombie Squat Squat
5 Pausing ring rows
5 Slow GHD sit up
Front Squat
every 1:30 x 6 set
4 Pause Front squats @ 60-70%
Conditioning
5 Rounds For Time:
40 Double unders | 100 Single unders | 40 jumping jack
20 Air Squat
10 Pull up | Banded pull up | ring rows
Time cap 12 mins