Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 Barbell strict press
5/5 OH Lunges
10 Good morning
5/5 single leg DB Deadlift
LEG Day
Thruster
Every 2:00 x 5 sets
10 Thruster at 40-50% of your Bodyweight
*aim to do them unbroken
Cossack Squat
Every 2:30 x 4 sets
8/8 Cossack squat *weighted -hold DB in goblet position-
Stiff leg Deadlift
Every 2:00 x 5 sets
10 Deadlift at 60-65% RM
METCON
Warm up
500 m row
2 Rounds:
10 PVC Dislocation
3 x 3 Position of Squat Snatch
5 Burpees
3 Inch worm
Squat Snatch Complex
every 1:30 x 6 set
1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch at 75-80% RM
Conditioning
For Time:
2 Rounds
20 Overhead Squats (30/20 Kg | Empty bar | Air Squat)
10 Lateral burpees over bar | step over | burpees
– 2:00 Rest –
2 Rounds
15 Overhead Squats (40/25 | 30/20 Kg | Empty bar)
10 Bar Facing Burpees
– 2:00 Rest –
2 Rounds
10 Overhead Squats (50/30 kg| 40/25 | 30/20 Kg)
10 Bar Facing Burpees
*Score – Total Time Including Rest
*time cap 16 mins