Friday 26/05/2023

“True wealth is not measured in material possessions but in the vitality and well-being that radiate from within. Prioritize self-care and make choices that support your long-term health.”

Book to Classes

FitneSS

Friday

26/05/2023

Back Squat

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps @ 90%

EMOM x 18min (3 rounds)

M1: 12/8cal Assault bike/ Ski-erg *alternate between ergometers each round

M2: 10 dual DB Box Step Ups @ 22.5/15kg per hand, 61 - 50.8 cm

M3: Max Rope Climbs

--rest 3 min--

Extra

3 alternating sets of:

Ε1. 8-10 Dumbbell Lateral Raises, slight lean into wall for extended ROM - 2 RiR

Rest 1 minute

Ε2. 10-12 Banded Overhead Tricep Extensions, 2 RiR

Rest 1 minute

Book your training

Competition

Friday

26/05/2023

A. Snatch

Sets 1-6: 5 reps @ 65-85%

*Drop & reset fast & successful reps between each rep. Rest 2:30 between sets.

B. Snatch Pull

Sets 1-3: 3 reps @85-90% 1RM

Rest 2 minutes between sets

C. Back Squat

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps @ 90%

*AMRAP (-1). 3rd set stopped 1 rep before failure. No longer than 3 sec pause between reps. For detrained, start at 5-10% under 1RM.

D. Shoulder Press

Sets 1-4: 5-10 reps @ 40-60%

*Back off Week on loading.

E. Extra Movements

3 alternating sets of:

Ε1. 8-10 Dumbbell Lateral Raises, slight lean into wall for extended ROM - 2 RiR

Rest 1 minute

Ε2. 10-12 Banded Overhead Tricep Extensions, 2 RiR

Rest 1 minute

G. 3-5 sets:

500/425 m Skierg

10 dual DB Box Step Ups @ 31.8 - 22.7 kg per hand, 61 - 50.8 cm

4 Rope Climbs for Time @4.6 m

--rest 3 min with easy Skierg @ 1 damper between sets--

H. Extra Credit Endurance

Run for Max distance in 20 minutes

*Hard effort run. Treat as time trial. Track total distance covered in 20 minutes on road or treadmill.