6 WEEK TRIAL-
Olympic lifting sessions will kick off in place of the 5:30pm.
This is a technique session suitable for all abilities. Be sure to book in via Mindbody.

A. 7-10 sets of:
Power Clean + Hang Squat Clean

B. Back Squat (5-3-1) (Cycle 3: Week 3)
75% x 5
85% x 3
95% x 1+
*Reminder- during cycle 3 we have added 10kg to our 1RM, and use 90% of this for our percentages. 

Three, six minute rounds of:
2 minutes max calorie bike
2 minutes max calorie row
2 minutes max Dumbbell Snatch 22.5/15kg

Rest 6 minutes

Photo: Jael – always smiling and making everything appear “fun” even when you know it’s not.

“Cindy”
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Photo: Sara. Looking forward to having this smile back in the box.

Five sets for max load:
1 Strict Press + 3 Push Press + 5 Push Jerk

*Increase or maintain load as required.

FITTEST 3- Date 4th September. Let’s get our teams organized.

Pyramid for time:
Run 180m
10 Pull-ups
Run 360m
10 Pull-ups
20 Ground to Overhead (20/15kg Plate)
Run 560m
10 Pull-ups
20 Ground to Overhead
30 Overhead lunge
Run 800m
30 Overhead lunge
20 Ground to Overhead
10 Pull-ups
Run 560m
20 Ground to Overhead
10 Pull-ups
Run 360m
10 Pull-ups
Run 180m

Photo: A couple of the best smiles around 😀 Mark & Nata at Torian Pro.

A. Back Squat (Cycle 3, week 2)
70% x 3
80% x 3
90% x 3+
*Reminder- during cycle 3 we have added 10kg to our 1RM, and use 90% of this for our percentages. 

B. Partner workout:
Increment as far as possible in 9 minutes:
Deadlift 3-6-9-12…) 70/45kg
10 Strict Sit-ups

*One partner completes the deadlift while the other completes the sit-ups, then swap. Your partner must complete their activity prior to swapping.
Both partners complete 3 deadlifts, and sit-ups before increasing.
*Sit-up repetitions remain the same throughout.

Photo: A shout out to Torah. 16 years old, currently studying year 11&12 (via correspondence) and completing her certificate in Fitness at the same time. She is smashing training and choosing her own path through life. Awesome work!!

A. Ten sets of:
Muscle Snatch +
Hang Power Snatch +
Hang Squat Snatch
* Complete as a set and build in weight.

B. For time:
24-18-12 reps of:
Single dumbbell Overhead Squats *
Burpees

*Choose your own weight that allows for good movement.
Repetitions to be split evenly between sides but can be broken into smaller sets. Eg. 24 reps (12 reps each side: 6 left, 6 right, 6 left, 6 right).

Advance for 20 minutes:
1 Deadball Over the Shoulder 45/30kg
5 Second Flexed Arm Hang
Run 100m
*Add 1 DBOTS and 5 seconds to the FAH each round.

A. Bent over row 5 x 8-10 repetitions
*Rest 2 minutes between efforts

*Select a weight and maintain across, allowing for quality/repeatable movement.

B. 12 minute AMRAP:
Row 200m
75 Double-unders
Air bike 400m
20/15 Push-ups