Monday 25/03/2024
Gym Closed - Open Gym Only Between 9:00a.m. - 11:00a.m. -
〰️
Gym Closed - Open Gym Only Between 9:00a.m. - 11:00a.m. - 〰️
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday - 25/03/2024
A. Eccentric Strict Pull-Ups
Repetitions: 8-10 Total
Details: Perform 1 eccentric strict pull-up as slowly as possible, with a maximum duration of 15 seconds.
B. Feet Elevated Ring Rows
Frequency: Every 90 seconds
Repetitions: Up to the maximum possible reps minus one (AMRAP -1), with a 15 rep limit.
Details: Perform with feet elevated, including a 1-second hold at the top of each repetition.
C. 3 Alternating Sets
Duration: 20 seconds, split into two 10-second segments.
Rest: As needed.
Duration: 20 seconds, split into two 10-second segments.
Note: Use a band if necessary to maintain unbroken (UB) sets.
Rest: Minimal between 10-second efforts.
D. Bend Over Y Raises
Sets/Reps: 3 sets of 10 reps
Rest: As needed.
Additional: Hold each rep at the top for 1 second, using 1.13kg plates per side.
E. Rear Foot Elevated Goblet Split Squat
Tempo: 2121
Sets/Reps: 3 sets of 10 reps.
Rest: As needed.
Focus: High tempo.
F. Dumbbell Romanian Deadlift
Tempo: 2121
Sets/Reps: 3 sets of 10 reps.
Rest: As needed.
Focus: Emphasize hip hinge and glute engagement.
G. Extra Credit - Running
Frequency: Every 5 minutes for 4 sets.
Distance: 800 meters.
Pace: Sustainable effort, aiming for consistency across sets.
Rest: 5-10 minutes then...
Running HIIT
Frequency: Every 2 minutes for 5 sets.
120m Sprint as fast as possible (AFAP)
Competition
Monday - 25/03/2024
Snatch and Overhead Squat Complex
Frequency: Every 30 seconds for 4 minutes (8 sets)
Details: Snatch + Overhead squat at 60-70% of your 1RM full squat snatch. Both squat and power snatches are allowed, focusing on speed and position.
Back Squat
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: Max reps at 60%, with a guideline of AMRAP (-2) for the final set.
Rest: 2 minutes between sets.
Hang Squat Clean and Jerk
Every 90 seconds for 9 minutes (6 sets)
Start by building into a heavy Single,
then perform 5 sets (EMOM) at 85% of the day's best single.
This Parts Objective is: build to a sharp and fast single, then complete 5 singles at 85% of that weight, each minute on the minute.
For Time: HSPU’s and Power Snatch Endurance
Sequence:
21 Power Snatches at 43/29 kg
9 Handstand Walks, 7.6 meters each
15 Power Snatches at 61/43 kg
15 Wall Walks
9 Power Snatches at 84/57 kg
21 Strict Handstand Push-Ups
Intent: This quarterfinal-style workout focuses on upper body pressing and power snatches.
Target: Higher-level athletes should maintain an aggressive pace with smooth transitions. Adjustments may be needed for those with specific limitations.
Conditioning
Frequency: Every 2 minutes for 10 minutes (5 rounds)
Activities:
BikeErg: 12/9 calories
20 Alternating Pistols
Time Cap: 75 seconds per set.
Extra Credit: Ring Muscle Up Progressions
Sets: 1-3
Routine:
1 minute on the SkiErg at 5k effort, followed by:
10 seconds transition
40 Crossover Single Unders + 35% AMRAP (As Many Reps As Possible) Unbroken Ring Muscle Ups
Rest: Minimal,
switch at least one set to double unders.
