Friday 23/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Gym closed on Thursday all day, and Friday Morning due to Military obligations
〰️
Gym closed on Thursday all day, and Friday Morning due to Military obligations 〰️
FitneSS
Friday
23/02/2024
Back Squat
- Objective: Build to your maximum single rep for the day in three attempts.
- Duration: Every 3 minutes for 9 minutes (3 sets in total).
- Instructions:
- Start with a warm-up.
- Once your warm-up reaches above 85% of your estimated max, start your attempts.
- Perform one attempt every 3 minutes.
Deadlift and Shoulder Press
- Repetitions: 1 to 7 reps, increasing by 1 rep each round.
- Weights:
- Deadlift at 70% of your max.
- Dumbell/kettlebell Shoulder Press at 50% of your max strict press.
Endurance
- For Time:
- 800m Run.
- 100 Wall Ball Shots of 9/6 kg (20/14 lbs).
- 400m Run.
Competition
Friday
23/02/2024
Back Squat
- Objective: Increase strength by finding a heavy single back squat in 3 attempts.
- Schedule: Perform 1 back squat every 3 minutes, for a total of 9 minutes (3 sets).
- Guidelines:
- Begin attempts after warming up to over 85% of your capability. This session is not about reaching your absolute maximum but about setting a baseline for the upcoming Open cycle.
Strength Endurance
Complete 1 to 10 repetitions for time.
- Exercises:
- Deadlifts: 143 kg (315 lbs) for males, 93 kg (205 lbs) or 65-70% of your 1RM for females.
- Shoulder Press: 57 kg (125 lbs) for males, 39 kg (85 lbs) or approximately 62% of your 1RM for strict presses.
Cardio and Power
- For Time:
- 50 Shuttle Runs, each 15.24 meters (50 feet).
- 100 Wall Ball Shots at 9 kg (20 lbs) for males and 6 kg (14 lbs) for females.
- 50 Shuttle Runs, each 15.24 meters.
Extra Credit: Core Strength
- Done as Session Two:
- L-Sit Progressions:
- Attempt a Parallette L-sit, aiming to keep feet above hands for as long as possible.
- V-Ups Challenge:
- Complete 50 V-ups for time.