Friday 22/03/2014
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Friday 22/03/2014
A. Hypertrophy Circuit (12 minutes)
Frequency: Every minute on the minute for 12 minutes (3 rounds).
Exercises:
Kettlebell Goblet Squats (Tempo 2020): 6-8 reps. Use moderate weight.
KB Standing Single Arm Bend Over Rows Rows: 6-8 reps per side.
Kang Squats: 10-12 reps.
Half Kneeling KB Single Arm Press: 6-8 reps per side.
B. Hypertrophy Circuit (12 minutes)
Frequency: Every minute on the minute for 12 minutes (3 rounds).
Exercises:
Dumbbell Push Presses: Maximum reps in 20 seconds.
Dumbbell Bicep Curls: Maximum reps in 20 seconds.
Dual Dumbbell Front Squats: Maximum reps in 20 seconds.
Rest: Recover this minute.
Focus: Quality movement, maintaining loose positions.
C. Endurance (Partner Workout)
Objective: Complete 3 rounds each as quickly as possible.
Execution: Partners Starting at the same time in different stations, one on the Run and the other one on the Row then you switch when both finish.
Exercises:
Run: 400 meters.
Row: 500 meters.
Competition
22/03/2024
A. Strength: Hand Release Deadlifts
Objective: Build to a challenging yet technically double.
Hand release at the bottom of each rep.
B. Strength Endurance: Hand Release Deadlift EMOM
Duration: 6-8 minutes.
Frequency: Every minute on the minute (EMOM).
Details: Perform 3 deadlifts at 70% of the double from part A. Touch-and-go is allowed.
C. Front Squat Capacity
Duration: Every 2.5 minutes for 10 minutes (4 sets).
Details: Perform 8 front squats, increasing weight to reach a 9/10 RPE. Aim to have one rep left in the tank on the final set.
D. Conditioning: Mixed Modal Intervals
Sets: 4 rounds, with 3-5 minutes rest between rounds.
Exercises:
Assault Bike: 20/15 calories.
Toes to Bar: 15 reps.
Dual Dumbbell Power Cleans: 12 reps at 22.7/15.9 kg.
Ring Muscle-Ups: 6-9 reps.
Goal: Maintain large, unbroken sets if possible.
E. Extra Credit: Pistol and Handstand Push-Up EMOM
Duration: 8 minutes.
Frequency: Every minute on the minute (EMOM).
Activities: 20 seconds AMRAP of Pistols, then AMRAP Strict Handstand Push-Ups in the remaining time.
