Barbell Club – September

Posted by Jenna Fisher


Barbell Club is open to everyone so do feel welcome to come – the coaches will adapt the exercises to your level of experience.

Starting on bank holiday Monday, the new Barbell Club program:

Barbell Club program – 30th August to 27th September 2021

Now that you have got to grips with the Wendler format I have increased the variety of accessory exercises.

I have also included an alternative to Wendler for people who are new to training, people who are unable to attend regularly enough for a strength program to be effective, and people who want to focus a little more on hypertrophy. For the latter group, you can add variety over the next 3-months by using bands, chains, fat grips, tempos, and different positions (i.e. incline bench press instead of flat).

Re the accessories:

If the class is busy on the ‘sled row’ day, some people can change the order of C and D so that there is not a queue for the sled. Note that this is a row and not a drag.

The weighted eccentric chin-ups are neutral grip (NG) this month. This is so you can load them heavier than when you do a regular chin-up or pull-up (the NG position is easier). The NG bars are on the rig in the front room – your head goes in the middle of the two bars. NG means palms facing each other. (Chin-up is palms facing towards you, and pull-up is palms facing away from you).

The landmine attachments are kept on the floor by the bars in the front room that are next to the big black bucket containing the cable attachments. You can either use a 25kg plate as the base for the attachment or take the poles out of the sled and use the sled to provide the base. Your coach will show you how to set up so no need to worry if you have not done this before.

If you have any questions do feel free to ask me, or email me at: [email protected] 

Work hard and enjoy, this month should be a fun one x


September Gymnastics Programming

Posted 25th August 2021 by Anthony Masters

Hello guys,

After having worked on strength the last couple of months, this final phase gives you the opportunity to play around with some kipping variations of the Bar Muscle Up. You can also continue working towards the stricter version too if wanted. (more…)

G.P.P training program 16-22nd Aug

Posted 14th August 2021 by Josh Schouten


Over the last couple of weeks we have also had the chance to test some 1,3 and 5RMs. This should give us some good numbers to aim for during this next phase of training we will drop the Wednesday testing. The testing will return in 3 months, giving us plenty of time to focus on training with the aim these will return to mark our fitness against. Moving on to our next block of training we are going to focus on percentages of the max out main and oly lifts from last the weeks. the workouts will be training not there to empty the tank on every workout.

The Thursdays gymnastics sessions have been focusing on the bar muscle up and the handstand push up with these guys and girls showing some great progress with these moves that should hopefully transfer into the full skill in the very near future!


Monday – Clean & Jerk

Tuesday – Back Squat + Chin Up

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press