Gymnastic Strength
Warm up
3 Sets:
10 Hanging leg Raise
12 Plate OH sit up
15 secs superman hold
*rest 45 seconds between sets
Leg Day
Deadstop Deadlift
5-5-5-5-5
*deadstop= pause 1 secs on the floor every reps
Supersets 1
3 sets of
12 Close stance Romanian deadlift
8/8 Cossack Squat (may add barbell weight)
AMRAP 1
AMRAP 5 Minutes of Barbell Sumo deadlift (50% of bodyweight)
-rest 5 mins-
AMRAP 2
AMRAP 5 Minutes of Lateral Box Step up 60/50 cm (no weight)
*switch every 10 reps
METCON
Warm up
500 m row
2 rounds:
10 PVC dislocation
5 EB Stiff leg Deadlift
5 EB Snatch grip Upright Rows
5 EB Muscle Snatch + OH Squats
5 Snatch Grip Behind the Neck Push Press
Snatch (Weight)
Below The Knee Hang Squat Snatch
Every 2 x 6 sets:
2 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%
*These sets should be unbroken
Conditioning
12 Mins AMRAP:
12/9 Cal Row
9 Hang Power Snatch (40/25 kg | 30/20 kg | Empty bar)
9 Overhead Squat