Wednesday 17/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
3 Alternating Sets
Supinated Barbell Bent Over Rows
Perform 12 reps with an 11X2 tempo.
Use the same weight as the previous week aiming for more reps.
Rest 1 minute after each set.
Single Arm Hang From Rings
Hang for 10-20 seconds per arm.
Rest for 2 minutes before repeating the cycle.
Every Minute on the Minute for 15-20 Minutes (3-4 Rounds):
20sec Max Reps / 40sec Rest
Minute 1: Jumping Air Squats, targeting a 6-inch jump.
Minute 2: Assault Bike Calories.
Minute 3: Jumping Lunges.
Minute 4: Row Calories.
Minute 5: Rest.
Extra Credit - Weighted GHD Hip Extentions
Perform 18-20 reps for 3 sets.
Rest 1 minute between sets.
Use the same weight as last week, targeting more reps without pausing.
Competition
Tapering Session
EMOM x 8min
M1: 1 Back Squat or Deadlift at 75% 1RM (Tempo 21X1)
M2: 3-5 Burpee Box Jumps *Tall Box
Goal: Speed and Technique
EMOM x 8min
M1: 1 Power Snatch at at 75% 1RM P.Snatch
M2 : 3 Touch and go Clean and Jerks with the same weight.
Goal: Speed and Technique
EMOM x 12min
M1: 1-2 Strict Muscle ups
M2: 2 kipping Chest to bar + 4 kipping pull ups + 6 Toes to Bar
M3: 10sec Sprint on Assault Bike
M4: 1-2 Strict Deficit HSPU *RPE 7/10
M5: 3-4 Kipping Deficit HSPU
M6: 10sec Max Double or Single cross-overs
““Effort only fully releases its reward after a person refuses to quit.” – Napoleon Hill”