Wednesday 13/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Wednesday
13/03/2024
Snatch
EMOM for 6-minutes (6sets)
Minutes 1-4: 1 Hang Squat Snatch at 80% 1RM P.Snatch
Minutes 4-6: 30sec AMRAP Power Snatches at 70% 1RM P.Snatch
* Drop and reset on Power Snatches.
Circuit Training
Part 1
Every minute on the minute for 8 minutes (2 rounds)
Minute 1: Overhead Reverse Lunges, using 52/34 kg
Minute 2: 40-60 Crossover Single Unders
Minute 3: 8-12 Shoulder to Overheads, using 52/34 kg
Minute 4: Rest
No Extra Break between Parts
Part 2
Every minute on the minute for 8 minutes (2 rounds)
Minute 1: 8-10 Dual DB Hang Power Snatch, 22,5/15 kg
Minute 2: 10-12 Burpees OTDumbells
Minute 3: 8-10 Dual DB Squat Clean to Thrusters, 22,5/15 kg
Minute 4: Rest
Competition
Wednesday
13/03/2024
Power Clean and Snatch
Every 90 seconds for 7 minutes and 30 seconds (5 sets).
3 repetitions of 2 Power Cleans + 1 Hang Power Snatch.
Intensity: About 75-80% of 1RM Power Snatch. Focus on speed, touch-and-go for Power Cleans, and rest after Hang Power Snatch.
Front Rack Barbell Step-Up
2 sets of 20 reps (10 per side).
Rest: 1 minute between sets.
Weight: Choose a challenging weight that allows unbroken sets.
Box Height: 61 cm (24") / 51 cm (20").
Circuit Training
Part 1
Every minute on the minute for 8 minutes (2 rounds):
Minute 1: Handstand Walk, 15 meters.
Minute 2: 8-12 Shoulder to Overheads, 70/48 kg.
Minute 3: 60 Crossover Single Unders.
Minute 4: Rest.
Part 2
Complete for time:
10 Front Squats, 43/29 kg.
20 Toes to Bars.
10 Barbell Thrusters, 43/29 kg.
Rest: 1 minute before Part 3.
Part 3
Complete for time:
10 Front Squats, 43/29 kg.
20 Butterfly Pull-Ups.
10 Barbell Thrusters, 43/29 kg.
Rest: 1 minute before Part 4.
Part 4
Complete for time:
10 Front Squats, 43/29 kg.
20 Chest-to-Bar Pull-Ups.
10 Barbell Thrusters, 43/29 kg.
Extra Credit
3-5 sets of:
5 Unbroken Bar Pullovers.
15m Handstand Walk.
As many Rope Climbs as possible in the remaining time (maximum of 4 per set).
Cycle: 90 seconds on, 90 seconds off.
Goal: Aim for at least 30 seconds dedicated to Rope Climbs per set.
