Gymnastic Strength
Week 2 of 4
Warm up
2 Sets:
5 Pausing OH Squat
5/5 single leg Glute Bridges
10 PVC Dislocation
20 Wall Leaning Calf Raises
LEG Day
Hang Squat Snatch
Every 2:00 x 6 sets
5 Hang Squat Snatch (50-65% RM )
Cyclist Squat
Every 2:00 x 5 sets
12 Cyclist squat
Barbell Back Rack Bulgarian Split Squat
Every 2:00 x 5 sets
8/8 Goblet Hold Bulgarian Split Squat
METCON
Warm up
500 m row
2 Rounds:
10 Plate thruster
3 Pause Back Squats
5 Hand Release Push Ups
3 Scapula Pull Ups
5 Kipping
Back Squat
in 20 mins build 1 RM
*example of build up
Set 1: 6-8 Reps @ 50-65%
Set 2: 5 @ 75-77%
Set 3: 3 @ 77-82%
Set 4: 3 @ 82-85%
Set 5: 2 @ 87-92%
Set 6: 1 @ 90-95%
Set 7: 1 @ 95%+
Set 8: 1 @ 100%+)
Conditioning
“Jackie” (bench mark WOD)
1000 m row
50 Thruster (empty bar)
30 Pull up | jumping pull up | Ring rows
*athlete may start from any movement ex. start from thruster first then row then pull up
Good Times for “Jackie”
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
Time cap 12 mins