Monday 15/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Max Pause Strict Pull-Ups
Objective: Complete as many reps as possible (AMRAP) of strict pull-ups with a 1-second pause with the chin over the bar.
Sets: 3
Rest: 2 minutes between sets.
Note: Use the same resistance band as last week if applicable.
3 Alternating Sets:
Duration: 30 seconds, split into two 15-second segments.
Rest: As needed.
Duration: 30 seconds, split into two 15-second segments.
Note: Use a resistance band if needed to maintain unbroken sets.
Rest: Minimal, just enough to perform the next 15 seconds.
C. Max Tempo Push ups
Duration: 30 seconds
Tempo: 21X1
3 Alternating Sets:
A. Dumbbell Side Plank Powell Raises (2121 Tempo)
Objective: Strengthen the shoulder and oblique muscles.
Repetitions: 10 per side.
Rest: 1 minute between sets.
B. Rear Foot Elevated Goblet Split Squat (11X1 Tempo)
Objective: Perform 12-14 reps per set focusing on lower body strength.
Rest: 1 minute between sets.
Load: Use the same weight as last week aiming for more reps.
C. Dumbbell Romanian Deadlift (11X1 Tempo)
Objective: Strengthen the posterior chain with increased loading.
Repetitions: 10
Rest: 1 minute between sets.
Row Progressions
2000m Row
Pace: Target pace for upcoming 5k test.
Rest: 3-4 minutes.
Interval Sprints
Every 2.5 minutes: 12 pulls for maximum meters, damper setting high (10/8).
Sets: 3
Rest: 10 minutes after 2 rounds of 2000m.
Note: Aim for maximal effort without pacing.
Competition
A. Option 1: Strength Focus (No Metcon)
Every Minute for 5 Minutes (5 Sets):
Exercise: 1 Hang Clean + 2 Front Squats.
Objective: Build to 80% of 1RM Clean.
Progression: Start at approximately 60% of 1RM Clean and increase weight each minute, up to 5 sets total.
B. Option 1: (No Metcon)
For Time:
1 Hand Release Burpee Box Jump Over (76 cm)
1 Squat Snatch @ 66/48 kg
2 Hand Release Burpee Box Jump Overs
2 Squat Snatches @ 66/48 kg
Continue increasing each by one until 4 Hand Release Burpee Box Jump Overs and 4 Squat Snatches.
C. Option 1: Strength and Conditioning (No Metcon)
2 Alternating Sets of:
A. Copenhagen Side Planks
Duration: 20 seconds per side.
Rest: 1 minute.
B. Dumbbell One-Arm Bent-Over Rows
Repetitions: 10 per side.
Tempo: 2020.
Intensity: 8/10 RPE, focusing on muscle pump.
Rest: 1 minute.
A. Option 2: Conditioning (No Strength)
Every Minute for 5 Minutes (5 Rounds):
Exercises: 3 Shuttle Runs (15.2 meters each) + 3 Touch and Go Hang Power Cleans.
Objective: Work towards a strong triple clean with good speed.
Β. Option 2: Time Challenge (No Strength)
For Time:
12 Deadlifts @ 102/70 kg + 12 Butterfly Pull-Ups
9 Deadlifts @ 102/70 kg + 9 Chest-to-Bar Pull-Ups
6 Deadlifts @ 102/70 kg + 6 Bar Muscle-Ups
Note: Athletes change their own weights.
C. Option 2: Skill Development (No Strength)
Duration: 20 minutes of skill work focusing on:
Rope Climb clamp/footwork speed.
Free Handstand Hold practice.
Wall Walks.
Alternating Pistols.
D. Option 2: Endurance (No Strength)
For Time:
Row 50 calories at 5k race effort.
100 Double-Unders.
Row 50 calories at 2k race effort.
Goal: Finish feeling strong and confident on the rower. Hard efforts but not at maximum capacity.