Monday 04/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday
04/03/2024
A. Back Squat
Set 1: 5 repetitions at 65% of your heavy single.
Set 2: 5 repetitions at 75%.
Set 3: Maximum repetitions at 85%.
Rest: 2 minutes and 30 seconds between sets.
Note: Use a weight that's about 2.3 to 4.5 kg less than your current estimated 1RM if you haven't updated your heavy single in the last two weeks.
B. Weightlifting - Gymnastics (EMOM)
Minutes 1-4: Perform 1 Squat Snatch at 75-80% effort.
Minutes 5-8:
(A) 30 sec of max Burpee Pull ups
(B) 30 sec of max Wall Walks
alternate between burpee pull ups and Wall Walks
C. High-Intensity Interval Training (HIIT)
Duration: 7 minutes of as many rounds and reps as possible (AMRAP).
Activities:
6 alt. Devil's Presses (single arm) at 22.7/15.9 kg.
12 Dumbbell Goblet Squats at 22.7/15.9 kg.
Recovery: Rest 30sec after each round completed.
Competition
Monday
04/03/2024
Back Squat
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: Max reps at 85%
Rest: 2 minutes and 30 seconds between sets
Note: Base percentages on your heavy single from two weeks prior. If not available, use a weight 2.3 to 4.5 kg lower than your current estimated 1RM.
Squat Snatch EMOM (Every Minute on the Minute) x 12
Minutes 1-4: 1 rep at 80%
Minutes 5-8: 1 rep at 83%
Minutes 9-12: 1 rep at 84-86%
Clean and Jerk
4-5 sets of 1 rep at 75-80%
Rest: As needed
Total: Aim for 4-5 singles at 75-80% for the day
Part 1: 3-Minute AMRAP
4 Devil's Presses at 22.7/15.9 kg
Dumbbell Front Rack Walking Lunge Steps over 7.6 meters at 22.7/15.9 kg
Rest: 3 minutes before Part 2
Part 2: 3-Minute AMRAP
6 Dumbbell Hang Power Clean and Jerks at 22.7/15.9 kg
25 Shuttle Runs covering 15 meters
Rest: 3 minutes before Part 3
Part 3: 3-Minute AMRAP
3 Wall Facing Handstand Push-Ups
5 Dual Dumbbell Power Cleans at 22.7/15.9 kg
8 Box Jumps at 61/50.8 cm
Intent and Target
Intent: Three separate 3-minute AMRAPs featuring common competition movements.
Target: High-level athletes should push the pace. Those recovering should focus on movement quality.
H. Extra Credit Options
Option 1: Mixed Conditioning
3 Sets, each for time:
50 Crossover Singles
40% of last week's RMU AMRAP
Rest: 30 seconds
10 Burpees to 15.2 cm reach as fast as possible
40% of last week's BMU AMRAP
Rest: As needed
Option 2: Cyclical Conditioning
Power Development: Every 90 seconds x 5 sets:
8/6 Cal Echo Bike
Sustainable Effort:
7-minute clock:
80/60 cal Ski
Max cal Echo Bike in remaining time
Rest: 2 minutes between sets, x3 total sets
