Tuesday 09/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Straddle DB/KB Shoulder Press (Tempo 11X3)
Sets/Reps: 4 sets of 5-8 reps.
Rest: 2 minutes between sets.
Double Kettlebell Overhead Lunges
Distance/Sets: 4 sets of 20 reps.
Rest: 1 minute between sets.
Focus: Arm lockout and stability.
Core and Balance Circuit
Perform 3 sets of:
Wall-Facing Handstand Hold with Knees Tucked
Duration: 20-30 seconds.
Rest: 30 seconds.
Duration: 30-40 seconds.
Rest: 30 seconds.
Repeat Wall-Facing Handstand Hold with Knees Straight if possible this time.
Duration: 20-30 seconds.
Rest: 30 seconds.
4. Outdoor Run
Distance: 400-300m
Rest: 90 seconds before the next set.
Extra Credit - Cycling
Duration: 10-20 minutes at a conversational pace.
Settings: If using a C2 bike, adjust the damper for 85-90 RPM.
Competition
Barbell Bench Press
Sets/Reps:
Sets 1-2: 3 reps each.
Sets 3-6: 1 rep each.
Set 7: Maximum reps at 65% of 1RM.
Rest: 2 minutes between sets.
Key Notes:
Include a 1-second pause on the chest.
Focus on 2 challenging triples, followed by 4 tough singles. Increase to 1RM if possible.
After the last single, rest as needed, then perform as many reps as possible (AMRAP) unbroken at 65% of the heavy single.
EMOM (Every Minute on the Minute) for 15 Minutes (3 Rounds)
Minute 1: 3-4 Bar Pull-Overs.
Minute 2: 30-50 Crossover Single or Double Unders.
Minute 3: 4-6 Ring Muscle-Ups + Ring Dips.
Minute 4: 3-5 Wall Walks.
Minute 5: 10-12 Dual Dumbbell Shoulder to Overheads (22.5/16 kg).
Adjustment: Ensure fast and technically sound reps. Add an extra rest minute if necessary.
2 Rounds for Time
Activity 1: 40 Bar Facing Burpees.
Activity 2: Row 2000 meters.
Intent: Simulates the intensity of quarterfinal-level competition, focusing on bodyweight and cyclical movements.
Target: Approach as a quarterfinal test, establishing a pacing plan and executing it with a strong finish in the last 500m of round 2.
Shoulder/Scapular Health (10 Minutes for Quality)
Exercises:
5 Tall Kneeling Kettlebell Halos per side.
5 Tall Kneeling Shoulder Teacups per side, using a 1-2.25 kg plate.
10 Second Handstand Hold, free-standing, against a wall, or seated dumbbell overhead isometric hold.
Training Notes:
Emphasize form and technique over speed or weight.
Adjust the weight and intensity based on your current fitness level and recovery needs.
The goal is to challenge your limits while ensuring safety and promoting long-term progress.