Saturday 30/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Pause Snatch Deadlifts
Frequency: Every 90 seconds for 5:30 minutes (3 sets)
Details: Perform 3 3-Position Pause Snatch Deadlifts at 65-80% intensity.
Pause for 3 seconds 5 cm off the ground, at the knee, and mid-thigh.
Snatch Complex
Sets: 3
Intensity: 60-65%
Rest: 90 seconds between sets
Complex: Hang Power Snatch + Hang Snatch
Overhead Squat
Sets: 2 of 10 reps
Tempo: 3311
Rest: As needed
Focus: Light loading for technical proficiency and balance.
Front Squat
Sets: 3 of 5 reps
Intensity: 70%
Rest: 2 minutes between sets
Conditioning
5 rounds for time.
Exercises:
300m Run
15 Toes-to-Bar (TTB)
15 Hand Release Push-Ups
Time Cap: 18 minutes
Substitution: V-ups for TTB if needed.
Competition
A. Main Conditioning
3 Rounds for Time
30 Alternating Pistols
20 Dual Dumbbell Shoulder to Overheads @ 22.5/16 kg
10 Muscle-Ups
Time Cap: 15 minutes
B. Strength: Pause Bench Presses
Frequency: Every 90 seconds for 12 minutes (8 sets)
Details: Perform 3 reps at 35-50% intensity with 2sec pause at the chest.
C. Conditioning:
Part 1: 2 Rounds for Time
3/2 Legless Rope Climbs (4.5 meters)
25 Strict Ring Dips
100 Crossover Single Unders
Rest: 4 minutes before Part 2
Part 2: 2 Rounds for Time
6 Rope Climbs (4.5 meters)
30 Hand Release Push-Ups
D. Skill and Technique
3 sets for quality
Seated Straddle Banded Cuban Press: 12-15 reps
Single Arm Bear to Bridge Complexes: 5 reps/side with a 3-second hold at end range
Rest: As needed for quality
E. Extra Credit: Bike Erg Progressions
20 min AMRAP (As Many Rounds As Possible)
15/10 Calories Bike Erg for Time
Rest: 30 seconds after each set
The score is total calories completed.
