Monday 11/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday
11/03/2024
Clean and Jerk
Perform 3 sets of 1 rep at 77-82% of your 1RM.
Take as much rest as needed between sets.
Back Squat
Set 1: 3 reps at 70% of your 1RM.
Set 2: 3 reps at 80% of your 1RM.
Set 3: Maximum reps at 90% of your 1RM.
Rest 2 minutes and 30 seconds between sets.
Base percentages on the heavy single from 2 weeks ago. If unavailable, subtract 2.3-4.5 kg from your current estimated 1RM.
Conditioning
Perform 3 sets within a 3-minute clock:
200m Run
5 Wall Walks
AMRAP Wall Balls 9/6kg in the remaining time (max 25 per set).
Rest 2 minutes after each set.
Extra Credit - Functional Strength
Duration: 10 minutes (AMRAP at a controlled effort)
3 Single Leg Deck Squats with a plate for counterbalance per side. Focus on a strong bottom position.
5 Natural Knee Extensions with hips extended, use band assistance if needed.
21 Poliquin Step Ups per side with a focus on the Vastus Medialis Oblique (VMO) muscle.
Competition
Monday
11/03/2024
Squat Snatch Interval Program
Duration: 16 minutes
Minutes 0-5:
EMOM for 4 minutes: 1 Squat Snatch at 80-84% of 1RM.
Minutes 5-9:
1-minute AMRAP Squat Snatches at 70% of 1RM.
Minutes 9-14:
EMOM for 4 minutes: 1 Squat Snatch at 82-86% of 1RM.
Minutes 14-16:
2-minutes AMRAP Hang Squat Snatches at 70% of 1RM.
Back Squat Program
Set 1: 3 reps at 70% of 1RM.
Set 2: 3 reps at 80% of 1RM.
Set 3: Maximum reps at 90% of 1RM.
Rest 2 minutes and 30 seconds between sets.
Base percentages on the heavy single from 2 weeks ago. If unavailable, subtract 2.3-4.5 kg from your current estimated 1RM.
Perform 4-5 sets.
Clean and Jerk Program
Perform 4 sets of 1 rep at 77-82% of 1RM.
Rest as needed.
Functional Strength and Conditioning
Duration: 10 minutes (AMRAP at a controlled effort)
3 Single Leg Deck Squats with plate for counterbalance per side.
5 Natural Knee Extensions with hips extended, use band assistance if needed.
21 Poliquin Step Ups per side, focusing on pump.
Overhead Squat and Conditioning Program
Perform 2-4 sets within a 3-minute clock:
10 Shuttle Runs
10 Overhead Squats at 52/38 kg
4 Wall Walks
AMRAP Wall Balls in the remaining time (max 25 per set).
Rest 2 minutes after each set.
Scoring: Total Wall Balls (higher is better).
Extra Credit Options
Option 1: Muscle Up Volume
Perform 1-3 sets of:
SkiErg for 1 minute at a 5k effort pace, then a 10-second transition into 25% AMRAP Unbroken Ring Muscle Ups (RMU) in three parts.
Rest 3 minutes between sets.
The goal is the fastest time to complete each set unbroken, based on the AMRAP UB performed in week 1, rounded up.
Option 2: Cyclical Conditioning for Power Development
Every 90 seconds for 5 sets:
100m Row at 1-2 seconds faster per 500m than your 1k pace.
Followed by sustainable Echo/Ski:
Within an 8-minute cap, perform 90/70 calories Ski then Max calories Echo in the remaining time.
Rest 2 minutes between sets, for a total of 3 sets.
The goal is to maintain a sustainable effort across all repeats, with minimal drop-off in max-cal bike each set, aiming to finish feeling challenged yet capable of more.
