Saturday 27/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Snatch Test
Frequency: Every 1.5 minutes, perform the following sequence for 8-10 sets:
Exercise: 1 Squat Snatch or Power Snatch (choose the one you feel more comfortable increasing weight)
Starting Load: Begin at 60% of your maximum capacity and gradually increase the weight.
Objective: Work up to a technically challenging but doable weight for the day.
Front Squat Strength Test
Build up to your maximum weight for a single Front Squat with good form.
For time:
Row: 30/24 Calories
Barbell Thrusters: 100 repetitions at 20/15kg
Row: 15/12 Calories
Time Cap: 8 minutes
Competition
Snatch Complex
Frequency: Every minute for 7 minutes (7 rounds)
Exercises: 1 Squat Snatch + 1 Hang Power Snatch + 1 Overhead Squat
Intensity: Moderate load, approximately 7/10 on the Rate of Perceived Exertion (RPE) scale for all sets.
Clean and Jerk Complex
Frequency: Every minute for 7 minutes (7 rounds)
Exercises: 1 Power Clean + 1 Split Jerk
Intensity: Moderate load, around 7/10 RPE for all sets.
Partner Workout
Format: 8 Rounds alternating (4 rounds each if with a partner)
Row: 15/12 Calories
Power Snatch: 12 repetitions at 43 kg (95 lbs) / 29 kg (65 lbs)
Double Unders: 60 repetitions
Burpee Box Jump Overs: 8 repetitions at 61 cm (24 inches) / 51 cm (20 inches)
Solo Modification: If no partner is available, rest for the same duration as the work interval (1:1 work/rest ratio).