Tuesday 05/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Tuesday
05/03/2024
Barbell Behind the Neck Split Jerk
Objective: Focus on speed and technique
Set 1 & 2: 4 reps at 65%
Set 3 & 4: 3 reps at 70%
Rest: As needed, perform from the blocks.
Dual Dumbbell Strict Press From Split
3 sets of 5 reps with the dominant leg forward.
Rest: 2 minutes between sets.
Conditioning Part 1 (Partner Workout)
3 Sets, For Time:
Assault Bike 15/12 cal
15 Chest-to-Bar Pull-Ups
Rest: You Go I Go.
Conditioning Part 2 (Partner Workout)
3 Sets, For Time:
Row 15/12 cal
30 Double Unders
V-ups (24-20-16)
Rest: You Go I Go.
Cooldown (Optional)
15 minutes of easy cooldown recovery on Row/Bike/Ski at your choice.
Extra Credit - Bar Muscle-Up Skill Development (Optional)
Focus: For quality
Spend 10 minutes on BMU swing steps, focusing on quality.
Jump to pike position.
Maintain a tight and patient arch.
Let toes rise (spot them).
Drive hips up and press down on the bar with straight arms. Remember to incorporate each step into the next without skipping.
Spend 5-10 minutes practicing full repetitions.
Extra Credit - Accessories
Perform 2 alternating sets of:
A: 10-12 Lu Raises. Rest for 30 seconds.
B: 10-12 Seated Elbow On Knee Banded External Rotations per side. Rest for 30 seconds.
C: 10-12 One Arm Ring Rows per side. Rest for 30 seconds.
Competition
Tuesday
05/03/2024
Barbell Behind the Neck Split Jerk
Set 1 & 2: 4 reps at 65%
Set 3 & 4: 3 reps at 70%
Rest: 2 minutes between sets
Focus: Speed and technique
Dual Dumbbell Strict Press From Split
Sets: 3 of 5 reps per side
Rest: 2 minutes between sets
Progression: Increase work duration by 10 seconds each set (20s, 30s, 40s), by doing the reps slower.
Note: Keep dominant leg forward for all sets.
Every Minute for 9 Minutes (3 Rounds)
Minute 1: Max Dumbbell Bench Press for 20 seconds at 22.7/15.9 kg
Minute 2: Max GHD Sit-Ups for 20 seconds
Minute 3: 1 Legless Rope Climb, 4.6 meters (No jump up; must be legless and controlled on descent)
3 Alternating Sets
A: 10-12 Lu Raises; Rest 30 seconds
B: 10-12 Seated Elbow On Knee Banded External Rotations per side; Rest 30 seconds
C: 10-12 One Arm Ring Rows per side; Rest 30 seconds
3 Sets, Each for Time
15/12 Cal Row,
3 x15 meters KB Farmer Carry at 24/16 kg per hand,
3-2-1 Rope Climbs (Set 1 = 3 RC, Set 2 = 2 RC, Set 3 = 1 RC)
Rest: 1:1 ratio
Scoring: Total time, including rest breaks
3 Sets, Each for Time
15/12 cal Assault Bike
60 Double Unders,
24-20-16 V-ups,
60 Double Unders again
Rest: 1:1 ratio
Feel
The session is designed to be intense yet manageable in volume, leaving you prepared to tackle tomorrow's training with vigour.