Tuesday 01/10/2024
Changes on the Timetable
〰️
Changes on the Timetable 〰️
Tuesday 1st of October gym will be open only on the following hours due to bank holiday:
8am Class
9am Class
10-12pm Open Gym
Fitness
A. Warmup (0-15 mins)
0-8 mins: General Pressing warmup
B. Strength Superset
3 alternating sets of:
B1. Max Barbell Bench Press @ 75-80%
AMRAP (-1) with 1 sec pause on chest each rep
Rest 1 minute
B2. 2 Weighted Supinated Pull-Ups
Build to a heavy double for the day
Rest 1 minute
B3. Dumbbell Suitcase Carry – 15 meters (50 feet)
As heavy as possible each set
Rest 1 minute
B4. 25 Med Ball Sit-Ups @ 6/3 kg (14/10 lbs)
Rest as needed
Estimated time to complete: 20-25 minutes
C. Triangle Progressions
3 Total Sets:
2 min Assault Bike for max calories
2 min Row for max calorie
2 min Bike Erg (C2) for max calorie
2 min Ski for max calories
Rest 2 minutes between sets
Score: Total calories across all machines for sets 1-3
Target = +/- 2 calories from your test pace
(Example: If your test pace on the Assault was 15 calories per minute, your target today is between 13-17 calories per minute.)
Goal: Maintain test pace for each machine with minimal drop-off over sets.
Intent: This is week 4 of the "triangle" progressions. The goal is to stay focused and push yourself as you prepare for a retest on week 7.
Feel: This will likely be the hardest progression so far. Warm up thoroughly and challenge yourself to hit your target paces.
Estimated time to complete: 30-35 minutes
Competition
A. Warmup (0-15 mins)
0-5 mins: General warmup
5 minutes machine of choice
OR
General warmup
5-10 mins: Pressing warmup
10-15 mins: Specific workout prep
2-3 sets:
30 sec Assault bike
30 sec row
30 sec ski
Rest 90 sec on easy bike
Increase pace every set to working or goal pace.
Estimated time to complete warm-up: 15 minutes
B. Strength Superset
3 alternating sets of:
B1. Max Barbell Bench Press @ 75-80%
AMRAP (-1) with 1 sec pause on chest each rep
Rest 1 minute
B2. 2 Weighted Supinated Pull-Ups
Build to a heavy double for the day
Rest as needed
Estimated time to complete: 15-20 minutes
C. Strength Circuit
3 sets:
15 meters (50 feet) Dumbbell Suitcase Carry/side
As heavy as possible
9 Strict Chest-to-Bar Pull-Ups
90 sec cap
25 Med Ball GHD Sit-Ups @ 6.5/4.5 kg (14/10 lbs)
Rest 30-60 seconds after each set
Estimated time to complete: 15-20 minutes
D. Triangle Progressions
5 Total Sets:
2 min Assault Bike for max calories
2 min Row for max calories
2 min Ski for max calories
Rest 2 minutes between sets
Set 5 @ 70% of Sets 1-4
Score: Total calories across all machines for sets 1-4
Target = +/- 2 calories from your test pace
(Example: If your test pace on the Echo was 15 calories per minute, your target today is between 13-17 calories per minute.)
Goal: Maintain test pace for each machine with minimal drop-off over sets.
Intent: This is week 4 of the "triangle" progressions. The goal is to stay focused and push yourself as you prepare for a retest on week 7.
Feel: This will likely be the hardest progression so far. Warm up thoroughly and challenge yourself to hit your target paces.
Estimated time to complete: 30-35 minutes
