Wednesday 06/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Wednesday
06/03/2024
A. Complete 3 sets of the following circuit as fast as possible:
5 Power Clean and Jerks @ 52/34 kg
5 Box Jumps
4 Hang Power Cleans
5 Box Jumps
Rest 3 minutes between sets, emphasizing high effort and fast movement transitions.
B. Clean High Pulls
Perform 3 Clean High Pulls
every 45 seconds for 4:30 (6 sets)
at 55-65% of your 1RM.
C. EMOM for 16 Minutes (4 Rounds)
Minute 1: 4-6 Burpee Pull-Ups
Minute 2: 8-12 (Rounds 1&3 - DB OH Rev. Lunges) at 15/10 kg
8-12 (Rounds 2&4 - DB Box Step Ups) at 15/10 kg
Minute 3: 3 Wall Walks
Minute 4: 4-6 (Rounds 1&3 - Shuttle Runs) (15 meters each)
16-24 (Rounds 2&4 - Air Squat)
Workout Intent
This session is designed to prime you for the Open, focusing on movement practice at a lower intensity. Use this opportunity to refine your technique in key exercises.
Target Feel
You should finish feeling energized and ready to take on the challenges of the coming week, with improved confidence in your movement efficiency and speed.
Competition
Wednesday
06/03/2024
A. Complete 3 sets of the following exercises as quickly as possible:
6 Power Snatches @ 61/43 kg
5 Power Clean and Jerks
4 Hang Power Cleans
3 Squat Snatches
Rest: 3-5 minutes between sets, concentrating on vigorous effort and rapid cycling of movements.
B. Strength
Every 45 seconds for 4:30 (6 sets):
Perform 3 Clean High Pulls @ 55-65% of your max.
C. EMOM Workouts
EMOM x 12-16 Minutes (3 Rounds):
Minute 1: 6-15 Chest-to-Bar Pull-Ups
Minute 2: 8-12 Overhead Squats
Minute 3: Handstand Walk, 7.6-15.2 meters
Minute 4: 4-6 Shuttle Runs, 15.2 meters
EMOM x 12-16 Minutes (3 Rounds):
Minute 1: 6-15 Box Jump Overs @ 61/51 cm
Minute 2: 8-12 Dumbbell Box Step-Overs @ 61/51 cm with 22.5/15 kg dumbbells
Minute 3: 4-8 Strict Handstand Push-Ups, followed by 4-8 Kipping Handstand Push-Ups
Minute 4: 4-8 Bar Muscle-Ups
Workout Intent: These EMOMs are designed to improve familiarity and efficiency with movements likely to appear in the Open or Qualifier rounds, performed at a lower intensity to refine technique.
Target Outcome: This session aims to build confidence and speed in key exercises, preparing you for competitive events later in the week.
Post-Workout Feeling: You should feel invigorated and ready for upcoming challenges, with a sense of accomplishment from today's focused practice.
Extra Credit
For those seeking additional intensity:
Perform 3-5 sets, alternating 90 seconds of work with 90 seconds of rest, including:
4 Bar Pullovers
Handstand Walk for 15 meters
AMRAP (As Many Reps as Possible) Echo Bike Calories in the remaining time