Friday 16/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Friday
16/02/2024
Back Squat
- Set 1: 1 repetition.
- Set 2: Maximum repetitions at 85% of 1RM.
Instructions:
- Perform 6 working sets to reach a single repetition with a 9/10 RPE (Rate of Perceived Exertion).
- Follow with one AMRAP (As Many Reps As Possible) set, stopping 2 reps short of failure, at 85% of today's single rep max.
Deadlift
- Set 1: 1 repetition.
- Set 2: Maximum repetitions at 80% of 1RM.
- Instructions:
- Complete 4 working sets to achieve a single rep at a 9/10 RPE.
- Conclude with one AMRAP set, minus 2 reps, at 85% of today's single rep max.
Conditioning
- For Time:
- 60-meter KB OH Carry at 32/24 kg.
- 30 Burpees.
- 60-meter SandBag Carry at 60/40 kg.
- 20 Burpees.
- 60-meter Farmers Carry at 32/24 kg.
- 10 Burpees.
- Goal: Focus on speed and efficient transitions, with special attention to footwork and breathing during Burpees.
Extra Credit - Ring Muscle-Up Skill Development
A - Perform 1 "max-effort" ring swing plus an open hip front swing with an aggressive pull to shoulders, 6 times, resting as needed.
B - Every 30 seconds for 8-10 sets, execute 2-position jumping muscle-ups, focusing on keeping the shoulders above the hips.
C - EMOM (Every Minute on the Minute) for 6 minutes: 1 seated band-supported chest to ring pull-up plus a strict muscle-up transition.
D - Complete 10-20 seconds of ring support pulses, 3 sets, resting as needed.
Competition
Saturday
17/02/2024
Back Squat
- Set 1: 1 repetition.
- Set 2: Maximum repetitions at 85% of 1RM.
- Instructions:
- Perform 6 working sets to build up to a 9/10 RPE single.
- Complete 1 AMRAP set, stopping 2 reps short of failure, at 85% of today's max single.
Shoulder Press
- Set 1: 1 repetition.
- Set 2: Maximum repetitions at 85% of 1RM.
- Instructions:
- Complete 5 working sets to reach a 9/10 RPE single.
- Finish with 1 AMRAP set, minus 2 reps, at 85% of today's max single.
Deadlift
- Set 1: 1 repetition.
- Set 2: Maximum repetitions at 80% of 1RM.
- Instructions:
- Achieve a 9/10 RPE single with 4 working sets.
- Conduct 1 AMRAP set, stopping 2 reps short of failure, at 85% of today's single.
Handstand Practice (10 Minutes)
- 5 reps of Jump Press to Handstand on Floor with control.
- 5 attempts of L-Sit to Handstand on Parallettes with control.
Preparation: Ensure proper wrist and shoulder warm-up using drills from previous weeks.
For Time (Grip Endurance Skill Session)
- Complete the following sequence:
60-meter Farmers Carry at 32/24 kg kettlebells,
12 Ring Muscle Ups,
45-meter carry,
9 Muscle Ups,
30-meter carry,
6 Muscle Ups.
- Rest exactly 4 minutes.
- Repeat the same sequence with Bar Muscle Ups this time.
- Intent: Improve grip endurance and muscle-up capacity under fatigue.
- Scoring: Total time excluding rest, with individual split times noted.