Time to hit some big engines!! We’re looking to see you’re massive aerobic engines come through here on Monday’s. Hopefully all the other aerobic pacing over previous months has helped you to be able to push some lactic pain on Sunday’s. Plus we’ll be aiming for some PR’s in the last session of the month, Hang Snatch, Diane and Fran all join us on that day. Enjoy!
New week, new programming on the strength phase. We will be following this strength phase for the next 4 weeks. Our aim will be to prime the body for some testing in the weeks to come. Getting ready to set ourselves some new benchmarks is always interesting to see our self progress.
At Momentum Training we aim to provide an environment where we nurture ambitions for you to be better than yesterday. This is a mindset towards any given subject. This week and the coming weeks we would like you to not only focus on increasing your physical self but give some time towards your mental health. To excel at any given task we need to truly be happy with where we are at in life.
I clean, I jerk, and I have a nice snatch. It didn’t happen overnight but it did happen with some commitment and regular practice. We are lucky enough to have both Giles and Calum teaching regular weekly Olympic lifting classes and beginner weightlifting workshops at Momentum Training.
With the introduction of Small Group P.T at Momentum training, Calum has kindly offered to coach a weekly Olympic lifting Small Group P.T. On Wednesday evening 6:30-7:30pm Calum will be offering his outstanding Olympic lifting coaching skills to those who are looking to improve their technique. This will start next week, Wednesday 29th June. (more…)
Into week 8 and the final week of our paused reps phase you should be making some serious gains and readying yourselves to be crushing this week. There has been some great commitment to last weeks WOD so let keep this up the sun has come out let get those guns out.
Warm and get mobile:
With a BB increasing weight as you go 10mins
Workout part A”
Working with a partner YGIG format alt reps and rounds work up the ladder from 1 to ? in a 30 min window
Heavy Squat clean to thruster (75/50) 1>2>3 etc
Cindy 1 round 1>2>3 etc
5 pull ups / ring rows
10 press ups
15 air squats
Workout part B:
Teams of 3x equal numbers and genders any way you wish but must all do equal amounts.
Up hill rowing first to 2000K wins a prize.
Week 7, we’ve nearly completed this current phase of Strength focused training. Those of you who’ve been attending week in and out should see and feel an adaption to the strength we have thrown at you. Like always adapting to a stimulus see the need to seek a new form of stress. Read on for some more tips on understanding and handling stress.
This weeks training program: CF_Hackney_Strength_Phase_2016 W7
Phase 1 and Phase 2 of the current Bent-Arm-Strength (BAS) Gymnastic phase has been focused on building bodyweight pushing and pulling strength for all levels. Those that have been consistent with the program have seen some steady progress over the last 10weeks, well done. The next phase will focus on inverted pressing and ring muscle-ups, especially false grip strength.
Where do we start? How can we possible take a simple push-up and progress towards strict handstand press-up? Or a pull-up and dip to a strict muscle-up?
To start, let’s be clear on a few things you should have before you look to build a strict Handstand Push-Up (HSPU) or Muscle-Ups (MU).
Handstand: First, you should be comfortable kicking into a handstand against the wall. Hopefully you are comfortable with being upside down and maintaining a stable position? This stable position should be a nice straight line from wrists to ankles with a nice posterior pelvic tilt (PPT). If you can not create this position you should not be upside down! Would you deadlift with a rounded back? HELL NO! Overextension in the handstand can places a significant load onto the lower back if a PPT is not used, its only a matter of time before you have a sore lower back if you persist with bad form. (more…)