Week 1 of our new training phase, Louie. Read more about Louie here.

In this phase we are looking to introduce you to some new exercises in our Olympic lifting days, as well as some old classics. Make sure you understand the movement and have it sorted before you start loading the bar.  On the ME days we want you to put some weight on the bar and move well.  On the DE days it’s about moving the bar fast.

We have 2 tests coming your way this week:  Jackie and Helen.  Record your numbers, we will be breaking down the movements over the next few week and retesting at the end of this phase. There are some good old WODs as ever.

Big cuddles x

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Sadly, our squat focussed phase (and your newly tightened assets) will be quite literally behind us on Sunday 30^th July and we will be welcoming in our brand new training phase, focussing on Olympic lifting and also including some energy systems work. We will be calling this phase Louie and we’re super excited about it. Jenna and Josh have just returned from sunny Manchester after doing the Catalyst Athletics Olympic lifting course with even more ninja-ness in their already large pockets and they are ready to pass this on to you.

Louie will be broken up into 3 week blocks, each containing various progressions for the Olympic lifts. These should have you hitting some sweet positions come the end of each 3 week period. We will also be looking at the training idea of dynamic effort (DE: lifting a non-maximal load with maximal speed) and maximal effort (ME: lifting a maximal load against a maximal resistance) and incorporating some energy systems work (EN: breathing heavily and building a sweat). The core background theory texts behind our programming in this phase are two strength and conditioning bibles: Science and Practice of Strength Training, V. Zatsiorsky and Westside Barbell: The book of methods (Louis Simmons). Shout out to Louis for also having possibly the best tattoos ever.

Bear in mind that you won’t see suggested % weights in this plan, although you will see some heavy medium and light scales next to lifts. These scales will be there to help guide you through the milestones in each 3 week phase.

As with all our programming, squats and general lifting will not be totally off the menu even if they’re not the star attraction. Our front and back squat days and our upper body days will be going through one heavy day (ME, where we will be looking for you to hit a good depth, get in some some nice positions and build on your numbers) and one lighter day (DE, where we will be focusing on consistency of movement and developing some speed).

Lets not forget the WODs. We will be testing Helen and Jackie in week 1 to set a benchmark then building on them over the phase and re-testing at the end. Wednesdays and Sundays will be your energy days (Wednesday also being your heavier conditioning day) and Sunday a bit more of a breathing day. Watch this space on the blog for more in the coming few weeks.

How do I make the most of this phase?

We all like to do it all yesterday but patience and consistency is key here. To make the most of this phase:

1.   Pick your battles

– Attend the same day of the week for the whole 3 week sub phase to make sure you are keeping the skill fresh in your mind.

– Record numbers. Old fashioned pen and paper if not on your phone.

2.   Don’t miss any reps

– Drill in precision in the first 3 weeks then you will be prepared for the loads to come.

– Don’t lift to impress, lift to perform.

3.   Listen to your body

– In the energy system days learn how your body reacts to given tasks.

– Are you the short and fast or long and slow guy or girl?

As with all things at Momentum we are aiming for you to enjoy yourselves and make some gains in all departments. Have fun folks and don’t take yourselves too seriously, it is good for you honest.

Lets keep this simple..

Warm up please.

30 rounds for time

5x Thrusters – Medium

3x Strict pull ups

1x There and back over the box jump

A. 8min to AMRAP -light

10x KB swings

10x STOH ea

10x KB squats

10x Bent over rows

B. 15min EMOM -(5sets)- Build weight through set only 1 weight per complex

min1. 3x Deadlifts

min2.  2x power cleans

min3. 1x push press / jerk

C. 21/15/9 each AFAP

21x Deadlifts @45 /30 or lighter

21x power cleans

21x Push press

15x Deadlifts @45 /30

15x power cleans

15x Push press

9x Deadlifts @45 /30

9x power cleans

9x Push press

D. 16mins teams 2- Breath and move

work to rest  -1:1

Bike 60 sec

rest 60 sec

GTOH 60 sec @ 45/30kg MX

rest 60 sec

Week 6 of our 6 week squat phase.

Week 6 is upon us quicker than the next episode of Game of Thrones. It’s time to test out how far you have come over the last 6 weeks on your front and back squats as well as that beautiful benchmark WOD “Karen”.

We often get asked by members who have been with us for a while and have been through a number of training phases why they make such big leads in lifting numbers when they first started but these slow down over time? It’s called the law of diminished returns (many of you might recognise it as an economic sound bite) but it holds true for training circles as well. In your early years you make big jumps as your body adapts to the training stimuli. These jumps diminish as your body adapts to the stimuli and reaches its natural levels of performance. This is where the beauty of programming comes in and why we change things around. One of the key markers of CF and GPP training is that your performance markers cover a wide spectrum from basic lifts to mono structural to WOD times, and these may increase and decrease in inverse proportion to each other.  So remember, if some numbers aren’t going up in the way you want on some things they will be flying up on others -you’re always making gains.

So lift hard, look for those extra KGs and reps, any gain is a gain. We are re-testing Karen on Saturday so you know how it goes, you know how it feels.

Have fun, stay healthy.

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Working on your own… but always as a team…

5min at each station with a 30 second work 30 second rest time frame the aim is for AMRAP.

Always start with heavy BB exercise rest 2 min then onto the explosive exercise.

Bench press @ 70% BW
Rope smash

Back squats @ 80% BW
Bike –  max distance

Power cleans  and press @65% BW
Rowing – max distance

Deadlifts @ 120% BW
Box jump / explosive step ups

We will be closing our contract memberships (12 and 6 month commitments at lower monthly rates) to new members from 1 September 2017. Prepaid 6 and 12 month memberships will still be available. One of the main reasons for this is that people tend to commit but then find themselves unable to honour the full contract length. It is difficult to ensure that we enforce the contract period and unfair on other members who do make the commitment for the full period. For those of you who are already on a 12 or 6 month contract before 1 September 2017, we would like to honour the lower price that you are currently paying and would be delighted to do so for as long as you keep your membership with us*. In order to fix the price of your membership at a 12 or 6 month commitment level, we would ask that you please ensure that you enter your payment details promptly in our new membership system, Teamup. No payments will be taken via Teamup until September, when MindBody will be switched off. If we do not have your payment details in place in Teamup by the end of August, you will automatically move to the higher monthly rolling tariff.

If you are currently on a rolling monthly membership and would like to change to a 6 or 12 month contract before 1 September to fix the price, as above, you are very welcome to do so. Please drop Elena a line if you have any queries and she will be happy to help you.

Thanks all and have a great week. x

*Please note that if you terminate your membership after 1 September 2017, then return at a later date, we will be unable to offer you the lower 12 or 6 month price you were previously on. Please also note that all tariffs, even “frozen” 6 or 12 month tariffs such as the above may be subject to across the board membership price increases in the future, largely depending on the level at which TFL set our rent going forwards. We do, of course, try to avoid/limit price rises where at all possible. A reminder of our membership terms and conditions is here: https://momentum-training.com/terms-and-conditions/ Once you are past the initial 6 or 12 months of your contract commitment period, you are entitled to terminate your membership at any time by giving us notice by the 17th of the preceding month.

Into week 5 of our 6 week squat phase. Read more background about the training plan here.

Week 5 has arrived like a lot of people’s holiday freeze. As you’ll be getting the hang of your squat days, they are are switching round now and your rep numbers are coming down this week. You should be looking back at your lifting from week 2 and looking to add a few KGs. If you’re new to the lifting game ask your coach for advice on your numbers (Anthony also does hair advice and Claudia is great with the weather).  We are not looking to crush anyone, we are hunting out good quality movement and building strong, fit human beings.

If you do have any questions regarding your training, scheduling, nutrition, supplements and shoes please ask your coach or drop us a email, we are here to help.

Have fun, stay healthy.

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16min teams 2 –  follow the leader

Bike 30 sesconds @ 50%

10x walkout to press ups

1x KB complex –

5x RKBS

5x Squats

5x cleans ea

5x push press ea

12min to work up to a 3rpm for the day Power snatch and do any way 12 ring MU / Mini muscle ups.

“Crowbar”

AMRAP 4:

18 Power Snatch (45/30)

18 Burpee to target

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

15 Power Snatch (40/25)

15 Burpee to target

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

12 Power Snatch (45/30)

12 Burpee to target

Max Calorie Row / bike

8min Finisher

20x banded face pulls @ 1010

10x GHD back extensions @3011