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G.P.P training program 14th – 20th December

Posted 13th December 2020 by Geoff Stewart

Third week back post lockdown 2.0 and its the week before Christmas dinner so lets apply some pressure and get some through some work.

You would have noticed by now that we are repeating a lot of the complexes. (maybe you haven’t) this is because we really want to get these complex into your wheel houses.

Good luck, be brave and clean your hands.

Monday – Snatch

Tuesday – Hamstring and pressing

Wednesday – Cleans

Thursday – Gymnastics

Friday – Squats and Pulling

Saturday – Working hard.

Sunday – whatever you have not done.

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G.P.P training program 7th – 13th December

Posted 6th December 2020 by Geoff Stewart

Its our second week back and there are a few aches and pains a few funny walks but clad to say lots of smiling faces in the gym.

Its a full week of programming this week so check it out see what you fancy and then choice what you need to do.

Good luck, be brave and clean your hands.

Monday – Snatch

Tuesday – Hamstring and pressing

Wednesday – Cleans

Thursday – Gymnastics

Friday – Squats and Pulling

Saturday – Working hard.

Sunday – whatever you have not done.

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StrongCon – December to January

Posted 2nd December 2020 by Jenna Fisher

 

StrongCon – Dec 2020 to Jan 2021

**A change has been made to the workout rota since this was first posted so check the new dates on the spreadsheet**

Welcome back!

A couple of key points for the next six weeks of StrongCon:

-The workout now rotates every week

-The workouts were tested just before lockdown 2. If you have not done much exercise while the gym has been closed please feel free to reduce the volume to what is manageable for you. Build yourself up little by little rather than going all out too soon and being unable to function.

For workout 2, I have added suggested changes to calories and reps for this reason. If you have not done much exercise in lockdown, start with one of the easier levels and work yourself up over the weeks. It will be a good measure for tracking how much you improve.

For workout 1 start with a medium weight and build it over the weeks. You could also cut out the third run to the canal if this is too much in the first couple of weeks. (Wear a jumper if it’s cold!).

Workout 3 should be ok to perform as it is – start with a medium weight and build it up over the weeks.

Unless you live with someone or are in a bubble please stay 2 metres apart and disinfect your equipment before someone else touches it.

Enjoy! x

Barbell Club – December

Posted by Jenna Fisher

 

Barbell Club Program – December 2020 pdf

Some notes on Barbell Club post-lockdown 2.0:

After the previous 4-month lockdown we had to start over and work through a few months of muscle endurance and hypertrophy before being ready to start the big lifts again. Unfortunately we got locked down again just as this was about to happen so we need to postpone slightly. (I know some of you did tests the day before lockdown and achieved PBs so all the hard work paid off – well done you).

The good news is that since we were only locked down for 1-month we can get things back to where they were a little faster this time. For December, the main compound lifts begin with higher reps in the first week and work down to lower reps with more load by the fourth week.

However, for those of you who dread volume, the not-so-good news is that the temperature has plummeted so to keep you warm there is not much rest between sets. There are also high reps for the accessory exercises to keep your heart rate up.

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