Saturday 02/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Saturday
02/03/2024
A. Dumbbell Bench Press
Volume: 3 sets of 12 repetitions.
Rest: 90 seconds between sets.
Technique: For the final 3 repetitions of each set, perform with a slow and controlled eccentric phase lasting 4-5 seconds. If possible, use a spotter to assist with the concentric phase; otherwise, execute an 8-10 second negative on the final repetition.
B. Pause Front Squat
Volume: 6 sets of 5 repetitions at 45-60% of your 1RM.
Rest: Take as needed.
C. EMOM (Every Minute on the Minute) for 10 Minutes (10 Rounds):
Exercises:
3 Wall Walks
3 Dumbbell Thrusters (22.7 kg/15.9 kg)
D. Extra credit - 3 Alternating Sets:
D1: 2-4 Rope Climbs (4.6 meters). Rest for 30 seconds.
D2: 10-12 Banded Bicep Curls. Rest for 2 minutes.
E. As a second Session - Every 5 Minutes for 4 Sets:
Exercises:
8 shuttle runs
15.2 meters 2-Dumbbell Front Rack Walking Lunge (22.7 kg/15.9 kg)
Max Toes-to-Bar (TTB) within 3 minutes cap
Competition
Saturday
02/03/2024
Conditioning
Volume: 3-4 Sets
1000m on the Concept2 Bike
15 Chest-to-Bar Pull-ups
25 Wall Balls
15 Toes to Bar
Rest: 3-5 minutes between sets.
Note: Focus on fast transitions and maintaining the quality of your repetitions. Adjust the volume as necessary based on your condition following the previous day's open workout. This session is not for scoring; prioritize execution over intensity.
Strict L Pull-Up
Volume: 3 sets of maximum repetitions.
Rest: 2 minutes between sets.
Instruction: Perform as many reps as possible (AMRAP) minus 2, following a 31x1 tempo (3 seconds down, 1 second up, 1 second at the top).
EMOM (Every Minute on the Minute) for 10 Minutes (10 Rounds):
3 Wall Walks
3 Dual Dumbbell Front Squats (22.7 kg/15.9 kg)
3 Alternating Sets:
A: 1 Seated L Legless Rope Climb (4.6 meters). Rest 30 seconds.
B: 10-12 Banded Bicep Curls (using either a band or cable). Rest 30 seconds.
C: Handstand Walk (15.2-22.9 meters). Rest as needed.
Extra Credit: Focus on Pistols and Strict Handstand Push-Ups (HSPU)
Banded Strict HSPU: Accumulate 20 repetitions in unbroken (UB) sets of 2, focusing on quality.
Weighted Pistols in Goblet Position: Accumulate 12-14 repetitions per leg with a moderate load, emphasizing quality.
Rest: Take as long as needed between sets to ensure each set is performed with the utmost quality.