Wednesday 28/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Wednesday
28/02/2024
Clean and Jerk Technique Focus
Work up to a single Clean and Jerk at 75-85% of your max.
The goal is precision and technique.
Thruster AMRAP
Thrusters for Time:
Set 1: 25 seconds, AMRAP at 52 kg / 34 kg
Rest: 35 seconds, then adjust weight
Set 2: 25 seconds, AMRAP at 43 kg / 29.5 kg
Rest: 35 seconds, then adjust weight
Set 3: 25 seconds, AMRAP at 34 kg / 25 kg
Each Set Begins With: 3 Lateral Burpees Over the Barbell
For Time: Sprint Workout
42 Double-Unders
16 Overhead Squats at 43 kg / 29.5 kg
42 Double-Unders
16 Alternating Dumbbell Power Snatches at 22.5 kg / 16 kg
42 Double-Unders
Goal: Execute as a quick, intense workout. Adjust weights/volume if necessary for unbroken (UB) sets.
Optional Bar Muscle-Up (BMU) Practice
10-Minute Quality Work:
Jump to Pike
Tight, Patient Arch
Toes Rise - Spot the Position
Hip Drive with Straight Arms Pressing Down on the Bar
(video)
Competition
Wednesday
28/02/2024
For Time: Rope Climb and Clean & Jerk Ladder
3 Rounds:
1 Legless Rope Climb (4.6 meters)
1 Clean and Jerk at 125 kg / 84 kg
Increase Clean and Jerks by 1rep each round
Time Cap: 6 minutes
Weight Guidance: Use 80% of your 1RM Clean and Jerk
EMOM Thrusters (8 Minutes)
Every Minute on the Minute for 8 Minutes:
Minutes 1-2: 20 seconds AMRAP Thrusters at 84 kg / 57 kg
Minute 3: Rest and weight change
Minutes 4-5: 20 seconds AMRAP Thrusters at 75 kg / 52 kg
Minute 6: Rest and weight change
Minutes 7-8: 20 seconds AMRAP Thrusters at 61 kg / 43 kg
Start each set with: 3 Lateral Burpees Over Bar
For Time: High-Intensity Circuit
Complete the following:
16 Kipping Handstand Push-Ups
42 Double-Unders
16 Overhead Squats at 43 kg / 29.5 kg
42 Double-Unders
16 Alternating Dumbbell Power Snatches at 22.5 kg / 16 kg
Row 24/20 calories
Goal: Fast-paced workout to simulate competition intensity.
Strength and Hypertrophy
Alternate Sets:
A: 12-15 Gliding Leg Curls with Hip Extensions, rest 1 minute (video)
B: 12-15 One-Arm Ring Rows per side, ensuring no rotation in the thoracic spine, rest 1 minute
Extra Credit: Muscle-Up Practice
2-Minute Intervals:
Set 1: 80 Crossover Singles, then AMRAP Ring Muscle-Ups in remaining time (start with max unbroken set), rest 2 minutes
Set 2: 80 Double Unders, then AMRAP Bar Muscle-Ups in remaining time (start with max unbroken set)