Tuesday 02/04/2024

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

FitneSS

A. Tempo Strict Press

  • Tempo: 22X2

  • Sets/Reps: 4 sets, 5-8 reps each

  • Rest: 2 minutes between sets

  • Notes:

    • Use the same weight as last week.

    • Aim for moderate weight and adhere strictly to the tempo.

B. Single Kettlebell Overhead Carry

  • Distance: 40-50 meters per set (125-150 feet)

  • Sets: 6

  • Rest: 30 seconds after each set

  • Notes:

    • Perform 3 sets per arm, alternating each set.

    • Focus on arm lockout and stability.

C. EMOM (Every Minute on the Minute) for 15 Minutes

D. Extra Credit - Running and Cardio Work

  1. Metronome-Assisted Running in Place

    • Duration: 60 seconds

    • Rate: 180 steps per minute (SPM)

    • Sets: 3, rest as needed

    • Focus: Midfoot striking, not heels.

  2. Controlled Pace Running

    • Duration: 60 seconds

    • Rate: 170-175 SPM

    • Sets: 12-14, with 60-90 seconds walking rest

    • Focus: Maintain cadence over speed.

  3. Bike Session

    • Duration: 10-20 minutes at a conversational pace

    • Notes: If using a C2 bike, set damper for 80-90 RPM spins.

Competition

Split Jerk

  • Intensity: 84-92% of 1RM

  • Sets/Reps: 6 sets of 1 rep

  • Rest: 90 seconds between sets

EMOM (Every Minute on the Minute) for 10 Minutes

  • Exercise: 3 Pause Bench Presses

  • Intensity: 55-65% of 1RM

  • Notes: 1-second pause on the chest. The movement should be fast and explosive.

AMRAP (As Many Rounds and Reps as Possible) in 10 Minutes

  • 5 Strict Pull-Ups

  • 7 Tuck Ice Cream Makers

  • 9 Single Arm Thoracic Ring Rows (9 per side)

Skill Accumulation for Quality

  • Duration: Accumulate 1 minute of Free Standing Handstand Hold

Interval Training

  • Part 1

    • 20 Bar Facing Burpees

    • 1000m Row 

  • Sets: 3

  • Rest: 3-4 minutes between sets

  • Scoring: Total working time.

  • Part 2

    • 10 Burpee Box Jump Overs

      • Box Height: 76cm/61cm (30"/24")

    • 20 Shuttle Runs (each rep includes 2 x 7.62m [25ft] runs)

  • Sets: 3

  • Rest: 3 minutes between sets

  • Scoring: Total working time.

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

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