Saturday 24/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Saturday
24/02/2024
For Time:
Repetitions: 9, 6, 3
Exercises:
Power Clean and Jerk at 84 kg/53 kg
Burpees Over The Bar
Time Cap: 10 minutes
3 Alternating Sets:
A. Dumbbell Bent-Over Rows.
Repetitions: 12.
Rest: 1 minute.
B. Dumbell Bench Press
Repetitions: 12.
Rest: 1 minute.
C. 8-6-4-2
Barbell Skull crushers
Barbell Bicep Curls
Kipping Handstand Push-Up (HSPU) Skill Development
Leg Kip Pattern Practice
Task: Perform continuous 20-second leg kip pattern traces in a tripod position, twice.
Rest: As needed between sets.
Focus: Maintain tension in your midline, using this as positional preparation for the next exercise.
Kipping HSPU Practice
Task: Accumulate 20 "bottom to top" kipping HSPU doubles.
Instructions:
Start in the bottom position with feet flexed.
Kip up aggressively with legs, hold the top position for 2 seconds.
Return to the bottom position with feet flexed and repeat for the second rep.
Modification: Place an abmat under your head if necessary.
Option 2: Kipping Handstand Push-Ups Challenge
Format: For Time
Task: Complete 40 Kipping Handstand Push-Ups.
Time Cap: 5 minutes
Competition
Saturday
24/02/2024
For Time:
Repetitions: 9, 6, 3
Exercises:
Power Clean and Jerk
Standard: 111 kg/77 kg (245/170 lbs)
Scaled: 93 kg/66 kg (205/145 lbs)
Burpee Box Jump-Over
Height: 61 cm/51 cm (24/20 inches) for both Standard and Scaled
Time Cap: 10 minutes
Split Jerk Max Load (Within 10 Minutes)
Objective: Find your 1RM (one-repetition maximum) for the Split Jerk in 3 attempts, starting from a rack.
Instructions:
Warm-up until you reach 80% of your estimated 1RM.
Load your barbell to your opening weight and start the 10-minute timer.
You have a maximum of 3 attempts to achieve your 1RM.
Purpose: This exercise aims to improve your ability to perform under pressure with strict time constraints and limited attempts.
Max Shoulder to Overheads (1 Attempt at 65%)
Weight: Use 65% of your 1RM from today's Max Split Jerk.
Format: Perform the maximum number of shoulder to overhead lifts in a single attempt, starting from the ground.
3 Alternating Sets:
A. Dumbbell One-Arm Bent-Over Row.
Repetitions: 12 per side.
Rest: 1 minute.
B. Feet Elevated Glute Bridge Tricep Extensions
Repetitions: 12.