Barbell Club – June 2018

June will bring the final results of what you have been building over the last five months. This is where you can enjoy the reward of your consistency and dedication and lift some heavy weight.

The Journey

It will be worth keeping a note of your performance over these last months. As you will be entering the next cycle with some newly gained strength you should use your notes to plan your weight and aim to lift slightly more when any of the reps appear again.

A little reminder here:

February: 15, 8, 15, 8, 15

March: 12, 6, 12, 6, 12, 6

April: 8, 4, 8, 4, 8, 4

May: 5x 3 + 2 + 2

June: 4x 2 + 1 + 1

(each + sign is a 30 sec rest)

This Month

For June we build on the 3+2+2 of May and reduce these reps down to 2+1+1. This will enable you to add more weight. Start conservative in the first week, build in the second week, and in the third try to get all the sets at this new weight rather than just the last set. In the fourth week try to increase the weight again to find the max that you can achieve. (This is not a 1RM. Rather, a max for this format that can be achieved without losing form).

All that said, you are more than welcome to join in June even if you did not complete May or any of the months before. The coach will adapt the rep ranges to be appropriate for the level that you are at.

Barbell Club Programme and Timetable – June 2018

Although the programme is written on the whiteboard please do print it or save it to your phone to take to class with you.

The Future 

In July we return to accumulation to re-expose the muscle to endurance and hypertrophy and re-start the journey to strength with some new training formats. This will mean higher volume and some sweaty body composition workouts once again. The more strength you build in June’s phase, the more you will have in the tank for this next cycle.

If you are new to training, this will be a great time to start. You will be able to lay the foundations and go through the process and benefits of seeing a whole cycle through.

New Timetable

Barbell Club has been awarded more slots on the timetable and a taster in the new site at Old Street too. Due to this expansion, and many new members, I have allocated the sessions to days and times as a guideline. The coach will offer full instruction on the allocated session for that class.

That said, you are still welcome to complete a different session if it balances better with what you are doing in CrossFit but only if you have enough experience to understand, set up, and complete the programme without instruction and without causing any disruption to the rest of the class (they have priority on equipment). This flexibility is at the coach’s discretion however, and is only an option at Hackney, for the time being.

Session 1 is lower push and upper pull.

Session 2 is lower pull and upper push.

Session 3 is whole body and uses pushing and pulling of sleds to lean more towards conditioning.

Hackney

Monday

6am – Session 1

7.30pm – Session 1

Tuesday 

8am – Session 2

6.30pm – Session 2

Wednesday

6.30pm – Session 3

Thursday 

6.30pm – Session 3

Friday

6am – Session 2

6.30pm – Session 1

Saturday

10am – Your choice (at the coach’s discretion)

Old Street

Monday – coming soon

8pm – Session 2

Tuesday – coming soon

6am – Session 1

Thursday – available now!

6am – Session 2

7am – Session 2

Saturday – coming soon 

12pm – Session 1

The days and times are also provided in a table on page three of the programme.

This class is intended to be inclusive and adaptable for both beginner and advanced.

If you have any questions please do feel free to contact me and ask.

Most of all, enjoy! Training should be fun.

Love, Jenna x