Tuesday 26/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
A. Barbell Overhead Press (Tempo 22X2)
Sets/Reps: 4 sets of 5 reps
Rest: 2 minutes between sets
Intensity: Moderate, maintain strict tempo
B. Single Kettlebell Overhead Carry
Distance/Reps: 6 sets of 30 meters
Rest: 30 seconds between sets
Alternate arms each set (3 sets per side)
Focus on lockout and stability
C. EMOM for 12 Minutes (4 Rounds)
Minute 1: Wall Facing Handstand Hold, 20-30 seconds
Minute 2: Hollow Hold, 20-30 seconds
Minute 3: Kettlebell Front Rack Hold, 20-30 seconds
Extra Credit - Cycling Work
Cycling:
10-15 minutes at a conversational pace on a bike.
If using a Concept2 bike, adjust the damper for 85-90 RPM.
Competition
EMOM for 9 Minutes (3 Rounds)
Minute 1: 3 Split Jerks
Minute 2: 2 Push Jerks
Minute 3: 1 Push Press
All reps are touch-and-go.
Focus: Moderate load, enhancing speed and technique.
Pause Bench Press
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 2 reps
Rest: 2 minutes between sets
Progressively build each set to today's 2RM.
1-second pause at the chest.
3 Rounds for Time
Freestanding Handstand Hold, 15 seconds
2 Free Handstand Pirouettes (one in each direction)
10 Dumbbell Bench Presses @ 32kg/22.5kg
Part 1: AMRAP in 12 Minutes
Row 500m/450m
15 Bar Facing Burpees
Row 250m/225m
15 V-Ups
Rest 5 minutes before proceeding to Part 2.
Part 2: AMRAP in 12 Minutes
Row 12/10 calories
1 Rope Climb, 4.5 meters
6 Burpee Box Jump-Overs, 61cm/51cm
1 Rope Climb, 4.5 meters