Monday 08/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Max Effort Strict Pull-ups
Objective: Find your maximum unbroken set of strict pull-ups with each rep including a 1-second hold with the chin above the bar.
Modification: Use a light resistance band if you expect to perform 5 reps or fewer.
Note your score for future progressions.
Inverted Ring Rows (Tempo: 3022)
Sets: 3, maximum reps per set.
Rest: 2 minutes between sets.
Instructions: Open The rings to the side as if you are doing a pull up. Perform as many reps as possible, stopping 3 reps short of failure in each set.
3 Alternating Sets
A. Ring Support Hold
Duration: 30 seconds, divided into two 15-second segments.
Rest: As needed to maintain unbroken sets. Use a band for assistance if necessary.
B. Bottom of Ring Dip Hold
Duration: 30 seconds, divided into two 15-second segments.
Rest: Minimal, to maintain unbroken sets. Use a band for assistance if necessary.
C. Dumbbell Side Plank Powell Raises (Tempo: 2121)
Duration: 30 seconds per side, slow controlled reps.
3 Alternating Sets
A. Rear Foot Elevated Goblet Split Squat (Tempo: 11X1)
Reps: 10 reps.
Rest: 60sec.
Instructions: Increase weight as you progress. Note the tempo change.
B. Clean Grip Dumbbell Romanian Deadlift (Tempo: 11X1)
Reps: 10 reps.
Rest: 60sec.
Instructions: Increase weight as you progress. Note the tempo change.
Extra Credit - Row Progressions
Phase 1: 1500m row, 2-3 seconds per 500m pace faster than last week.
Rest: 3 minutes. Repeat twice.
Phase 2: After a 10-minute rest, perform 3 sets every 2.5 minutes:
Activity: 10 pulls for maximum meters, with the damper set to 10/8.
Instructions: Do not pace yourself. Start strong.
Competition
10-Minute Max Load Back Squats
Objective: Achieve your maximum load for 2 back squats within 10 minutes, limited to 4 attempts.
Instructions: Build up to a challenging double.
Snatch Ladder (For Time)
Objective: Complete a descending ladder of snatches, each at increasing weights.
5 Snatches @ 61/43 kg
4 Snatches @ 75/52 kg
3 Snatches @ 84/57 kg
2 Snatches @ 93/66 kg
1 Snatch @ 102/70 kg
Instructions: Self-load barbells and secure with clips between sets.
Clean and Jerk Complex
Sets: 5
Rest: 90 seconds between sets
Weight: 65-70% of 1RM of P.Clean
Complex: 3 Touch and Go Power Cleans + 3 Shoulder to Overheads
3 Alternating Sets for Stability and Strength
A. Elbow/Knee Side Plank Lateral Leg Lifts
Reps: 15-20 per side
Rest: As needed
B. ATG Split Squats
Reps: 10 per side, with the front foot elevated
Instructions: Perform slowly and with control.
Rest: As needed
Post-Simulation Deload for Recovery
Routine:
3min Row @ 60-70% max heart rate
2min Bike @ 60-70% max heart rate
1min Ski @ 60-70% max heart rate
Cycles: 4 rounds
Intent: Focus on recovery, maintaining a relaxed pace .
Extra Credit: Mobility
Focus: Engage in mobility exercises along.