Weightlifting – APRIL

This month sees us following a similar structure to last month’s programming. Percentages are slightly higher each week in comparison to last month. We still have a de-load week in our 3rd week, sharpening up our movement pattern and resting those legs for even bigger numbers in Week 4!! So much fun to be had over the next month.

I have added a few different drills, particularly with a focus on a few pausing in our catch position in both Oly lifts. Getting comfortable in the catch and strengthening our core. Thursdays will always alternate between Snatch and C&J drills, just to spice things up a little bit.

Again, everyone is welcome to the Oly classes, so if you don’t know your numbers, it doesn’t matter, it is about learning the movement and using what you learn in the Crossfit classes.

Looking forward to coaching you all over the coming month and just having a right old laugh!

Peace Out

Week 1

MONDAY

Tall Snatch + OHS: 4×1+1 (light load)

Snatch : 3×3 @75% and 3×2 @80%

Backsquat: 4×5 @80%

Push Press Behind the Neck: 3×5 @75%

THURSDAY

Muscle Snatch: build to your 3RM TnG of the day – start with an empty bar (10mins)

Snatch Pull + Power Snatch + Snatch: 3×3 @75% and 3×2 @80% work off 1RM Power Snatch

– PLEASE DO A FEW WARM UP SETS, DO NOT GO STRAIGHT TO 75%!-

Front Squats: 4×5@80%

Snatch Grip Deadlift: 3×7 @105% of your 1RM Snatch

SATURDAY

Muscle Clean + Tall Jerk: 4×1+1 (Light load, warm up)

Clean and Jerk: 3×3 @75%, 3×2@80%

– PLEASE DO A FEW WARM UP SETS, DO NOT GO STRAIGHT TO 75%!-

Backsquat: 3×8 @75% (JOY)

Clean Pulls (SHRUG): 5×5 @115% of 1RM Clean (focus more on the shrug not a high pull)

If time

Assisted KB Swings: 3×10 – use your hips and squeeze your bum

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Crossfit Program – 01/04/2019 to 07/04/19

Welcome to April, yes, we’re a quarter of the way there already. With a new month will bring some new strength and a slight change in the CrossFit programming, as always. A few things to note about this month will be in further inclusion of the major lifts and also some set structure or the energy system days. Wednesdays will be a little more challenging and filthy with Sundays sessions being some of the benchmarks and named workouts for those who like to test themselves and get some little notes in those black books. Be sure to look out for these. Always remember to pick and choose your battles as we need to make sure that we keep our efforts are kept in check. We aren’t built to go hammer and tongs every day. We provide you with a program that has it’s days to kick the so-called bucket and some days that are just moving and keeping things ticking over. We will give you the information, it’s your chance to learn. Enjoy the month!

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Heavy Metcon 26/3/2019

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This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

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Barbell Club – April 2019

Barbell club

April is the third month of the first 5-month cycle of 2019.

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WEIGHTLIFTING – WEEK 4

We are coming into week 4 of our 12 week lifting cycle.

Last week, we were all lifting at lower percentages than usual and I have been really impressed! Everyone has been hitting great shapes (not dance shapes) on the platform.

Now, it is time to put that into practise for this coming week! Lets do this!

MONDAY

A: Drop Snatch + Snatch Balance + OHS – 5×1+1+1 @50% of Snatch

B: Snatch – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages

C: Backsquat – 4×2 @90%

D: Good Mornings – 3×10

THURSDAY

A: Jerk Balance – 5×3 @50% of your 1RM Split Jerk

B: Clean and Jerk – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages

C: Front Squats – 4×2 @90%

D1: RDL – 5×5 of 75% of Clean (if possible)

D2: Oblique Twists – 3×20

SATURDAY

A: Snatch – build up to 3×1 @90%

B: Clean and Jerk – build up to 3×1 @90%

C: Backsquat – 4×3 @85%

D: Clean Pull + Clean – 4×3 @80%

1 rep = 2 Clean Pulls + 1 Clean

Crossfit Program – 25/3/2019 to 31/03/19

A ‘BIG THANK YOU’ goes out to all those who took the 8.34 minutes on average to fill out the members’ survey. Over the coming weeks, we will go over all 153 results and come back to you all.

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This week you will see some workouts that aren’t ‘for time’ or ‘as fast as possible’ yet you will see that you have 20 minutes (or thereabouts) to get a set load of tasks. Please use these to learn to pace yourself. These will continue to grow in length and difficulty over the coming weeks, start easy and work your way into it.

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As for the programming, we will be looking to increase those weights with the paused reps as we see a decrease in the repetitions. Make sure we are taking note of these weights for the next phase we will be looking to use that strength and tension built in the tendons to turn it into some explosive power that will hopefully translate over to Olympic lifting phase that will follow.

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Now that the CrossFit Open has finished up we will be reverting back to the Sunday CrossFit sessions and the regular training plan!

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Heavy Metcon 20/2/2019

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Crossfit Program – 18/3/2019 to 24/03/19

Summers coming and we’re ramping up the training nicely. We’re getting used to the movements now and really starting to feel the movements. Strength if being gained and workouts are getting crushed. We’ve got a good mix of heavy and hard along with some pure conditioning workouts with don’t involve burying ourselves. Along with this, there has been a rumour of a gym dog…

We’ve now got one week remaining of the CrossFit Open before the Sundays resume as normal programming and we can get on our merry way. The BBQ is booked in so await news of the finer details!

Lots of love,

Team Momentum

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Monday 18 March – Weightlifting Week 3

Hi Team,

We are now in week 3, this week we are dropping the percentages even more! But do not despair, this is for a reason. Week 4 we will be working at 90% of our lifts.

SO…focus this week, use it to fine tune your lifts and get prepped for week 4!

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Heavy Metcon 13/2/2019

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