Gymnastic Strength
Week 1 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 3:00 x 4 sets
8/8 Barbell Bulgarian Split Squat
Deadlift
Every 3:00 x 4 sets
10 Deadlift at 60-65% RM
METCON
Warm up
500 m row
2 Rounds:
3 Bear complex
3 x 3 Position of power clean
3/3 EB OH Lunges
6/6 Bird dog
Back Squat
every 1:30 x 6 set
5 Pause back squats @ 55-65%
Conditioning
“Yuke and Tirza WOD bday”
30 rounds of:
2 Power clean (50/35 kg | 35/25 kg | empty bar)
2 thruster
2 front squat
Take turns every round
Time cap 15 mins