Gymnastic Strength
Week 1 of 4
Warm up
2 Sets:
8/8 Single Leg Glute Bridges per Leg
8 Air Squats
8 Good Mornings
4/4 Cossack Squat
LEG Day
Superset 1
3-4 sets (working for 15 mins)
8/8 KB Goblet Curtsy lunges
12 Close Stance Hack Squat
Superset 2
3-4 sets (working for 15 mins)
8 Double KB Thruster
12 Barbell hip thrust
Finisher
AMRAP 5 mins
Single KB Box Step up
METCON
Warm up
5:00 AMRAP
10 Band Pull Aparts
10 Good Mornings
3×3 Position of Squat Snatch w/ pause 3 secs at bottom
3 laps of run
Squat Snatch
EMOM 10 mins
Sets 1-4
1 Snatch Pull + 2 High Hang Snatch
–
Sets 5-7
1 Snatch Pull + 2 Above knee Hang Snatch
–
Sets 8-10
1 Snatch Pull + 1 Snatch
Start from 50% RM Snatch, building over the 10 minutes
Conditioning
“Nancy”
5 rounds for time
400 m run
15 Overhead Squat (40/25 kg | 30/20 kg | empty bar)
Time cap 20 mins