THE MILL GYM PERTHINITIATION #2 Name * First Name Last Name INSTRUCTOR * INTRODUCTION * 5 MINUTES SAFETY BRIEF (INC. WATCHES & JEWELLERY) EXPECTATIONS FOR THIS SESSION BODYWEIGHT * USE THE GYM SCALES. THIS FIGURE IS REQUIRED TO CALCULATE %RM FOR THE EXERCISES BELOW. WARM-UP 600M ROW + 600M RUN 10 X LUNGE & TWIST 10 X WALL-SQUATS 10 X SCORPIONS 10 X MOUNTAIN-CLIMBER STRETCH 10 X DISLOCATES ROWING WORKOUT * 4 X 500M (30SR) MUST ACHIEVE ALL NEGATIVE-SPLITS DONE REVISION OF THE LIFTING FUNDAMENTALS * AS THEY PROGRESS THROUGH THE INITIATION EXPLAIN THE FUNDAMENTALS AND TAKE NOTES ON THEIR COMPETENCE IN THE FOLLOWING AREAS: BREATHING & BRACING HOLLOW-POSITION RACK, PACK & STACK SHOULDERS STRENGTH, TENSION & IRRADIATION TECHNIQUE INSTRUCTION THE PRINCIPLE OF IRRADIATION & PUSH-PULL * COMPETENT NOT YET COMPETENT THE PRINCIPLES OF ORGANISED SPINE. * DONE STRICT BARBELL PRESS * COMPETENT NOT YET COMPETENT PUSH-PRESS * COMPETENT NOT YET COMPETENT PUSH-JERK * COMPETENT NOT YET COMPETENT DL TECHNIQUE: 'LEG-PRESS THE PLANET' * DONE DEAD-LIFT * COMPETENT NOT YET COMPETENT SUMO DEAD-LIFT * COMPETENT NOT YET COMPETENT DEFICIT DEAD-LIFT * COMPETENT NOT YET COMPETENT WORKOUT WORK UP TO HEAVY IN MAX. 6 MINUTES EACH. STRICT PRESS (RECORD KG'S); THEN DEAD-LIFT (RECORD KG'S); THEN 1.6KM RUN (FOR TIME). (ENSURE THAT YOU ALSO RECORD THEIR RESULTS IN THE GYM IPAD NOTES) STRICT BARBELL PRESS 1RM * WORK UP TO 1RM. SUGGESTED REP. SCHEME: 5, 3, 3, 2, 1, 1, 1 YOU CAN ALSO USE THE "CALCULATING 1RM" POSTER ON THE WALL TO CALCULATE 1RM USING A 2RM TO 10RM. STRICT BARBELL PRESS LEVEL * TAKE THIS TOTAL NUMBER AND DIVIDE IT BY TO ASSESS LEVEL. M: 2 - 30%; 3 - 35%; 4 - 40%; 5 - 45%; 6 - 50% F: 2 - 27%; 3 - 32%; 4 - 36%; 5 - 41%; 6 - 45% 0 1 2 3 4 5 6 DEAD-LIFT - HEAVY * WORK UP TO 1RM. SUGGESTED REP. SCHEME: 5, 3, 3, 2, 1, 1, 1 YOU CAN ALSO USE THE "CALCULATING 1RM" POSTER ON THE WALL TO CALCULATE 1RM USING A 2RM TO 10RM. THIS CAN BE EITHER STANDARD DL OR SUMO DL. DEAD-LIFT LEVEL * M: 2 - 150%; 3 - 180%; 4 - 210%: 5 - 240%; 6 - 260% F: 2 - 135%; 3 - 162%; 4 - 189%: 5 - 216%; 6 - 234% 0 1 2 3 4 5 6 1,600 RUN * ENSURE THAT THE CLIENT UNDERSTANDS THE TRACK. USE THE MAP ON THE WALL. FORMAT: MMSS 1,600 RUN LEVEL * M: 2 - 9:00; 3 - 8:00; 4 - 7:15; 5 - 6:45; 6 - 6:30 F: 2 - 9:15; 3 - 8:15; 4 - 7:30; 5 - 7:00; 6 - 6:45 0 1 2 3 4 5 6 NOTES: PLEASE CHECK ALL THE INFORMATION BEFORE SELECTING 'SUBMIT'. ONCE YOU SELECT 'SUBMIT' YOU CANNOT GO BACK. Thank you!
