Monday 01/04/2024
GYM CLOSED - Open Gym Only Between 9a.m. - 11a.m.
〰️
GYM CLOSED - Open Gym Only Between 9a.m. - 11a.m. 〰️
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
A. Eccentric Strict Pull-Up
Frequency: Every 60-90 seconds for 8-10 repetitions.
Instruction: Perform 1 eccentric strict pull-up as slowly as possible, with a maximum duration of 15 seconds per repetition.
Progression: If last week you controlled the descent for 15 seconds, add a 5-10 kg (10-15 pound) dumbbell between your legs this week.
Visual Guide: Eccentric Pull-Up video.
B. Feet Elevated Ring Rows
Frequency: Every 90 seconds for 4 sets.
Instruction: Perform as many reps as possible (AMRAP) minus one of feet elevated ring rows with a 1-second hold at the top of each rep, up to a 15 rep cap.
Visual Guide: Feet Elevated Ring Row video.
C. 3 Alternating Sets
Duration: 24 seconds total, divided into two 12-second segments.
Rest: As needed. Use a band if necessary to keep the segments unbroken (UB).
Duration: 24 seconds total, divided into two 12-second segments.
Rest: As minimal as needed between 12-second bouts to keep them UB.
D. Reverse snow Angels
Sets: 3 sets of 12-15 reps.
Rest: As needed, holding the top of each rep for 1 second.
Weight: Use 1.5 kg - 2 kg (2.5 lb) plates per side.
E. Rear Foot Elevated Goblet Split Squat (2121 Tempo)
Sets: 3 sets of 10-12 reps.
Rest: As needed, maintaining a high tempo focus.
Weight: Use the same load as last week but aim for more reps.
F. Dumbbell Romanian Deadlift (2121 Tempo)
Sets: 3 sets of 12 reps.
Rest: As needed, focus on hip hinge and glute activation.
Weight: Use the same load as last week but aim for more reps.
G. Extra Credit - Row Progressions
Instruction: Complete a 2000-meter row at a pace as close to last week’s as possible.
Rest: 3 minutes.
Repeat twice.
Effort Cap: 8/10 intensity.
Rest 10 Minutes
H. Max Calorie Row
Frequency: Every 2.5 minutes for 3 sets.
Instruction: 30 seconds of maximum effort rowing for calories.
Note: Do not pace this; start strong and maintain intensity.
Competition
Snatch
Sets/Reps: 5 sets of 1 rep at 85-92% intensity.
Rest: 90 seconds between sets.
Note: Begin attempts once you're lifting above 83%.
Back Squat
Set 1: 3 reps at 73% intensity.
Set 2: 3 reps at 83% intensity.
Set 3: Max reps at 93% intensity, aiming for as many reps as possible minus one (AMRAP -1).
Rest: 2 minutes and 30 seconds between sets.
Snatch Pull
Sets/Reps: 3 sets of 3 reps at 75-85% intensity.
Rest: 90 seconds between sets.
Focus: Speed.
For Time Interval Workout (45 seconds on/15 seconds off):
Handstand Walk: 30 meters.
Wall Ball Shots: 50 reps at 3 meters, using 12/9 kg balls.
Kipping Handstand Push-Ups: 30 reps.
Dumbbell Front Rack Walking Lunge Steps: 40 steps with 22.7/15.9 kg.
Kipping Deficit Handstand Push-Ups: 20 reps at 9/5 cm.
Dual Dumbbell Front Squats: 30 reps with 22.5/15 kg.
Wall Facing Strict Handstand Push-Ups: 10 reps.
Intent: Emulate a Quarterfinal (QF) style workout focusing on upper body pressing and knee flexion movements.
Target: Strategize based on strengths and weaknesses for optimal performance.
Feel: Intense session, structured as intervals to prepare for an upcoming QF simulation.
Accessory Work - 2-3 Sets
Reps: 5 per side.
Reps: 5 per side.
Rest: As needed between exercises.
Extra Credit: Ring Muscle Up Progressions
Sets: 3-5.
Routine:
30 Crossover Single Unders.
45% max unbroken (UB) ring muscle-ups.
30 Double Unders.
45% max UB bar muscle-ups.
Rest: 2 minutes between sets.