Heading For The Triple Digit Club #TeamFrank

by | May 19, 2016 | Fitness

Here we are again. It’s MH Staff Challenge time and I couldn’t be more amped. Although a few of us took part last year, myself included, I should point out it isn’t an annual event. So when it does come around and the question of who’s keen to participate is presented, I don’t hesitate to punch the air.

It is the challenge aspect I’m most attracted to. The opportunity to better myself. What’s that saying again, ‘If it doesn’t challenge you, it won’t change you’? Something like that. Whatever the actual wording, it’s the underlying message that I love. That’s what I hope to achieve after 100 days: self-betterment.

What better way to achieve this goal than by putting myself into the incredibly capable hands of the Sports Science Institue of South Africa’s (SSISA) High Performance Centre? These guys are the epitome of sports and science in South Africa, the perfect blend of fitness training backed by research. Did I mention that ALL the instructors are biokineticists?

I know I’m in good hands, and for the next 100 days (well, 96 days as the Challenge officially started on Monday) I’ll be pushing, pressing, squatting and sweating in SSISA’s RIPT classes. Guiding me through the gruelling process is Rodet Yila (@rodet_yila) one of SSISA’s top trainers. I have no doubt this dude will get me buff, in the healthiest and most efficient way. Is it too cheesy to say I want to get ‘ripped via RIPT’? Too late.

My goal,  more specifically, is to join the ‘Triple Digit Club’! That’s at least 100kg on the ‘Big Three’ (benchpress, back squat and the deadlift). For someone who would be classified in boxing as “super lightweight” at 63kg, that’s an accomplishment of roughly 1.5x my bodyweight. Am I intimidated? Bring it on!

Here’s what Rodet had for me in  the RIPT class:

Monday (Day 1):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Back squats (6 x 3) superset with Overhead plate step-ups (6 x 3/leg)

Metcon – Tyre flips / Plank / Pezziball hamstring curls / Eccentric single-leg sit-to-stands / KB snatch (2 x 60:90 secs work ratio)

Finisher – Partner 1: MB slams / Partner 2: High knees running (countdown – 5, 4, 3, 2, 1 reps)

Cool-down – static stretches

Wednesday (Day 2):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Deadlifts (5 x 3) superset with Push press (5 x 4)

Metcon – (Assisted) Pull-ups / Single-leg glute-ham. Bridges / Resisted running / Thrusters / Max. effort ergo. row / Straight-leg raises (2 x 60:30 secs work ratio)

Finisher – Push-ups / Inverted row / Shuttle runs (countdown – 3, 2, 1 reps)

Cool-down – static stretches

Friday (Day 3):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Bench press (5 x 5) superset with Hang power cleans (5 x 3)

Metcon – Overhead MB throws / Fury row / KB swings / skipping (2 x 90:60 secs work ratio)

Finisher – Walking lunges (15 m) / Duck walk (15 m) / Burpees (countdown – 3, 2, 1 reps)

Cool-down – static stretches

Feel free to follow the workout with me, and don’t hesitate to get in touch via my Facebook or Instagram accounts.

Until next week, keep challenging yourself!



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