Saturday 27/01/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Saturday
27/01/2024
- Every Minute, 6 Mins (6 Sets):
- 3 Block Bench Presses, 55-70%
- For Time (17 mins cap):
- 50 Lunge Steps, (Body Weight)
- 100 Double-Unders.
- 30 Push-Ups.
- 40 Plate Front Rack Lunges, 20/15 kg.
- 75 Double-Unders.
- 20 Push-Ups.
- 30 Plate OH Overhead Lunges, 20/15 kg.
- 50 Double-Unders.
- 10 Wall Climbs
EXTRA CREDIT
- Kipping HSPU Skill:
A - 20-30 sec. Tripod Headstand x3.
"B - Accumulate 20 ""top to bottom"" handstand to kip."
-Weightlifting Skill:
- Every 45 Secs, 7:30 (10 Sets):
- Power Clean + Push Jerk + Split Jerk, 60%.
*stay light, work on speed and positioning.
Competition
Saturday
27/01/2024
- Every 45 Secs for 7:30 (10 Sets):
- Power Clean + Push Jerk + Split Jerk at 60% of 1RM.
-For Time (17 mins cap):
50 Walking Lunge Steps, Farmers Carry, 23/16 kg.
100 Double-Unders.
30 Kipping Handstand Push-Ups.
40 DB Front Rack Lunges, 23/16 kg.
75 Double-Unders.
20 Strict Handstand Push-Ups.
30 DB Overhead Lunges, 23/16 kg.
50 Double-Unders.
10 Wall Facing Strict HSPUs.
- 2 Sets:
- 30 Alternating Pistols.
- 60 Crossover Single Unders.
- 5 Handstand Walk Pirouettes, 4 min cap.
- Every Minute for 6 Mins (6 Sets):
- 3 Block Bench Presses at 55-70%, 7.6-12.7 cm block.
- Extra Credit (Second Session):
- Rope Climb Progressions:
- Rope Clamp to Stand, 3 reps x 8 sets.
- Rope Climb Descent, 1-2 pulls x 3-5 sets, up to 2.4-3.7m height.
- Rope Climbs, 1 rep every X seconds, 5 more reps than last week.
- Shoulder Cuff/Elbow Finishers, 2 sets:
- Banded Shoulder External Rotations, 20 reps/side.
- Banded Wrist Extensions, 20 reps/side.
FULL WEEKS PROGRAM BELLOW
*LINKS AND VIDEOS FOR MOVEMENTS
