Saturday 06/04/2024

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

FitneSS

Competition

A. 3-Position Pause Snatch Deadlift

  • Sets/Reps: 6 sets of 3 reps

  • Go every 90sec

  • Instructions:

    • 2-second pause at three positions: 5 cm off the floor, knee, and mid-thigh. Follow with a 10-second eccentric return to the floor after the 3rd rep of each set.

    • Use light to moderate weights to emphasize proper positions and lat muscle engagement.

B. Hang Power Snatch + Snatch 

  • Sets/Reps: 6 sets, percentage-based (65-70% of 1RM)

  • Go every 2minutes

  • Instructions:

    • 10-second rest between repetitions.

C. Heaving Snatch Balance (X511 Tempo)

  • Sets/Reps: 3 sets of 3 reps

  • Rest: As needed

  • Instructions:

    • Include a 5-second pause at the bottom of each repetition. Focus on driving through the hips, then pressing down under the bar to find stability at the lowest position.

D. Front Squat

  • Sets/Reps: 3 sets of 4-5 reps, at 75% of 1RM

  • Rest: 2 minutes between sets

E. (For Time)

  • 50 alternating 1-DB power snatches

  • 400m Run

  • 40 1-DB hang clean and jerks 

  • 400m Run

  • 30 1-DB squat cleans (alternate every rep)

  • 400m Run

  • Time Cap: 15 minutes

    • Weight: 22.5 kg / 16 kg (50/35 lbs)

Competition

Quarterfinals Simulation

〰️

Quarterfinals Simulation 〰️

Workout 3: Triple Challenge (For Time)

  • Objective: Complete 3 rounds for time.

  • Components:

    • Dual Dumbbell Front Rack Walking Lunges: 30 meters with 22.5/16 kg (50/35 lbs) dumbbells.

    • Kipping Handstand Push-Ups: 25 reps.

    • Crossover Single Unders: 100 reps.

    • Handstand Walk: 30 meters.

  • Time Cap: 20 minutes.

Workout 4A: Endurance Ladder (AMRAP in 12 minutes)

  • Objective: Complete as many reps as possible in 12 minutes, following the pattern below.

  • Pattern:

    • 5 Shuttle Runs: 15 meters each.

    • 10 Wall Ball Shots: Use 9/6 kg (20/14 lbs) ball.

    • Increase Shuttle Runs by 5 and Wall Ball Shots by 10 after each round (e.g., 10 Shuttle Runs and 20 Wall Ball Shots, then 15 Shuttle Runs and 30 Wall Ball Shots, etc.).

  • Goal: Progress as far as possible within the 12-minute window.

Workout 4B: Strength Test

  • Objective: Find your 3 Rep Max for the Hand Release Deadlift in 6 minutes.

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