Monday 18/03/2024
Monday 18/03 - Gym Closed - Open Gym Only at 9:00 a.m.
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Monday 18/03 - Gym Closed - Open Gym Only at 9:00 a.m. 〰️
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Monday 18/03/2024
Part 1: Squat Snatches
Complete for time:
3 Squat Snatches at 80% of your 1RM.
Rest for 2 minutes before proceeding to Part 2.
Part 2: Squat Snatch EMOM
Every minute on the minute for 3 minutes (3 rounds):
Perform 1 Squat Snatch at 82-85% of your 1RM.
Back Squat
Perform the following sets with 2:30 rest between each:
5 reps at 75% of your 1RM.
3 reps at 85% of your 1RM.
Maximum reps at 95% of your 1RM.
Note: Percentages are based on the heaviest single lift from 2 weeks ago. If not available, use an estimate that is 2.3-4.5 kg under your current estimated 1RM.
Out - Door Conditioning
3 sets for time.
Rest as long as it takes you to complete each set as fast as possible:
400m Run
30 Reverse Bodyweight Lunges.
15 Push-Ups (HSPUs)
Core - Stability: Side Plank
3 sets, holding each side for 15-25 seconds.
Rest 1 minute between sets.
Competition
18/03/2024
Part 1: Squat Snatches
For time.
5 Squat Snatches at 80% 1RM.
Rest: 2 minutes before moving to Part 2.
Part 2: Squat Snatch EMOM
Every minute on the minute.
1 Squat Snatch at 85%, for 4 minutes (4 rounds).
Rest: 2 minutes before Part 3.
Part 3: Snatch
Objective: Technique.
Details: 3 sets of 1 rep at 86-90% 1RM. Rest as needed.
Part 4: Back Squat
Sets:
Set 1: 5 reps at 75% 1RM.
Set 2: 3 reps at 85% 1RM.
Set 3: Max reps at 95% 1RM.
Rest: 2:30 between sets.
Note: Use the heavy single from 2 weeks ago as reference. If unavailable, use an estimate 2.3-4.5 kg below your current estimated 1RM.
Part 5: Core Stability - Copenhagen Plank
Objective: Core strength.
Details: 3 sets, each for 15-25 seconds per side. Rest 1 minute between sets. Adjust by progressing the setup or extending the duration by 5 seconds from the last session.
Part 6: Conditioning - For Total Time
For time:
2 Rounds of:
60 Double Unders,
15m Single Arm KB Overhead Walking Lunges (32/23 kg)
15 Kipping HSPUs.
followed by…
2 Rounds of :
50 Crossover Singles,
20 DB Alternating Power Snatches (30/22,5 kg)
12 Strict HSPUs.
and conclude with…
2 Rounds of:
30 Crossover Double Unders,
12 DB Front Squats (32/23 kg),
15 Handstand Walk.
Target: Set a goal based on your level and aim to meet it within a 12-minute cap.
Extra Credit Options
Option 1 - RMU Volume:
Perform 1-3 sets of:
1-minute Skierg minute at 5k effort,
followed by…
35% AMRAP Unbroken Ring Muscle-Ups,
resting 3 minutes between sets.
Option 2 - Cyclical Conditioning:
Every 90 seconds for 5 sets:
10/7 Cal Echo Bike
then…
30-minute AMRAP at a max sustainable pace of…
30/22 Calorie Bike,
500/425m Skierg,
with 1-minute rests.