Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
12 Hollow rock
12 Good morning
5/5 Cossack Squat
5 Inch worm
LEG Day (Squat Trio)
Superset 1
4 Supersets:
6/6 Deficit Back Rack Reverse Lunge
8 steps lateral squat walk (right)
8 steps lateral squat walk (left)
Superset 2
4 sets
4 Pausing Overhead Squat
8/8 B Staggered Dumbbell RDLs
12 GHD Back wxtension
METCON
Warm up
500 m row
2 Rounds:
4/4 Alt. V ups
4 Burpees
20 secs Deadhang
4 Hang Muscle Cleans
4 Paused Front Squats
Squat Clean complex
EMOM 12 mins
Min 1-3: 1 Power Clean + 2 Hang Squat Cleans from above the knee
min 4 – rest
Min 5-7: 1 Power Clean + 1 Squat Cleans
min 8 – rest
Min 9-12 : 1 Squat Clean
Conditioning
From 0:00 – 9:00
EMOM x 9 Min
Min 1: 6 Power Clean (60/40 kg| 45/30 kg | 30/20 kg)
Min 2: 9 Toe To bar | Knee to chest | V-sit up
Min 3: 12 Wall Balls (9/7 kg | 7/5kg | medball thruster)
Then From 09:00 to 14:00 cap time
2 Rounds For Time:
6 Power Clean
9 Toe to Bar
12 Wallballs