Monday 29/01/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Monday
29/01/2024
Front Squat:
- Set 1 & 2: Max reps @ 85-88%, AMRAP (-1).
- Set 3: Max reps @ 80%, AMRAP (-2).
- Set 4: Max reps @ 72%, AMRAP (-3).
- 3 min rest between sets.
EMOM 5 Mins (5 Rounds):
- 5 Burpees Over The Bar.
- 1-3 Hang Power Clean @ 80%
For Time (5 Min Cap):
- 21-15-9:
- Power Clean, 43/30 kg.
- Shoulder to Overhead, 43/30 kg.
EXTRA CREDIT
Hand Stand Walk Skill
3 alternating sets
- A. Sideways Handstand Hold:
- 20 secs each.
- 1 min rest.
"- B. ""Shift-Lift-Tap"" Shoulder Taps:"
- 4-10 reps.
- Rest as needed.
Competition
Monday
29/01/2024
Front Squat:
- Set 1 & 2: Max reps @ 85-88%, AMRAP (-1).
- Set 3: Max reps @ 80%, AMRAP (-2).
- Set 4: Max reps @ 72%, AMRAP (-3).
- 3 min rest between sets.
9-7-5 Reps for Time:
- Hang Squat Snatch, 84/61 kg.
- Box Jump Over, 70 cm.
- 10 min cap, add 1 min rest between sets if needed.
- Use 80% 1RM if 84/61 kg exceeds max.
For Time (10 Min Cap):
- 21-15-9:
Power Clean, 61/43 kg,
"HSPU (30"" line + 25 cm from wall, full extension,"
immediately followed by…
- 15-12-9:
- Deadlifts, 143/102 kg,
- 15m Handstand Walk.
Extra Credit (Second Session):
- Shuttle Run Progressions (deload):
- 3x: 15s forward/back line hops, one leg, rest 20s.
- 3x: 15s side to side line hops, one leg, rest 20s.
- 3x: 9m single leg forward bound/leg, rest 30s.
- 3x: 6 shuttle runs, rest 60s, 70%-hard effort.
FULL WEEKS PROGRAM BELLOW
*LINKS AND VIDEOS FOR MOVEMENTS
