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StrongCon August – September

Posted 9th August 2021 by Jenna Fisher

After an intense six weeks with lots of repeated intervals, you will be doing just two per class in the form of a challenge. At the start of class, you will pick a mode (bike/row/run/ski/double-unders/wall ball/dead-ball) to test a max effort for either 45, 90 or 180 seconds. Towards the end of the class, you will repeat the test with the challenge of trying to meet (or beat) your score. Between the two tests, you have two workouts to complete to create fatigue to make the second challenge harder. Challenge yourselves with the weight you use throughout and the pace you set for the cardio at the end of the 2.5 min rounds in B. After the last test, there is a fun finisher although this is optional depending on how you feel.

Enjoy!

StrongCon Program 9th August – 19th September 2021

 

G.P.P training program 9 – 15th Aug

Posted 8th 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 mucle up an the hand stand push up with these guys and girls showing some great progress witht hese 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

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August Gymnastics programming

Posted by Anthony Masters

Hello everyone,

So we go into Part.2 of strength building via the strict bar muscle up approach. This also means trying to jump a few levels for the regulars. The skill section at the start will be a combination of or either/ or of 2 exercises based on your current level & interest. We will run through the various progressions & regressions available. (more…)

Barbell Club – August

Posted 2nd August 2021 by Jenna Fisher

Since the gym re-opened we have worked through training cycles for muscle endurance and hypertrophy. Over the last six weeks, we started to touch on strength repetition ranges but with the focus on manipulating the tempos to provide a new stimulus and expose the body to a wide range of accessory exercises. Now that the preparatory work is done, the strength program will begin.

For the next four months, you will be doing the Wendler 5/3/1 method for the back squat, deadlift, bench press, and strict overhead press.

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