Saturday 10/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Saturday
10/02/2024
Toes to Bar Skill:
- 2 arch to hollow swings
- 2 arch to knee tuck
- 2 TTB (Toes to Bar)
- 2 arch to knee tuck
- 2 arch to hollow
- Repeat 4-6 times, rest 30-90 sec.
video
For Time (20 min cap):
- 25 Toes to Bars
- 17 Squat Cleans @ 30/15 kg
- 25 Toes to Bars
- 15 Squat Cleans @ 50/30 kg
- 25 Toes to Bars
- 13 Squat Cleans @ 70/45 kg
- 25 Chest-to-Bar Pull-Ups
- 11 Squat Cleans @ 90/60 kg
- 25 Chest-to-Bar Pull-Ups
- 9 Squat Cleans @ 110/70 kg
- 25 Chest-to-Bar Pull-Ups
- 7 Squat Cleans @ 120/80 kg
Extra Credit
- EMOM 10 mins (10 sets):
- 3 Wide grip barbell bench press @ 45-60% 1RM.
- Rest 2 mins halfway.
video
Competition
Saturday
10/02/2024
For Time (20 min cap):
- 25 Toes to Bars
- 17 Squat Cleans @ 43/29 kg
- 25 Toes to Bars
- 15 Squat Cleans @ 61/43 kg
- 25 Toes to Bars
- 13 Squat Cleans @ 84/57 kg
- 25 Chest-to-Bar Pull-Ups
- 11 Squat Cleans @ 102/70 kg
- 25 Chest-to-Bar Pull-Ups
- 9 Squat Cleans @ 125/84 kg
- 25 Chest-to-Bar Pull-Ups
- 7 Squat Cleans @ 143/102 kg
Split Jerk Progression:
- 3 reps @ 75%
- 2 reps @ 80%
- 1 rep @ 85%
- 3 reps @ 77%
- 2 reps @ 82%
- 1 rep @ 87-90%
- Rest as needed, max for day, 1 sec pause in dip.
2 sets:
- 10 DB Suitcase Walking Lunges @ 22.5/16 kg per hand
- 10 Strict L-Pull-Ups
- 10 DB Overhead Walking Lunges
- 15m HS Walk AFAP
- Rest for full recovery, aim for unbroken DB lunges.
EMOM 10 mins (10 sets):
- 3 Wide grip barbell bench press
- Rest 2 mins halfway.