StrongCon Workout 3

Posted 30th October 2021 by Jenna Fisher

Workout 3 is the fun one. The loads are lighter than 1 and 2 and it should be less intense as there is more rest. That said, there are a lot of reps and cals ! Enjoy x


G.P.P training program 1st- 7th November

Posted by Josh Schouten


As we are starting a new phase that will take us up to the Christmas lift-off we will be starting back with some technical work on the Oly lifting and some higher volume on the main lifts. I would strongly suggest knowing what your percentages are before class so when in class we can have a good idea of the weights needed on the bar. Working to our specific percentages on each lift will allow us to get more work done in the session while not overdoing it, just yet!

In particular, you will see that Wednesday, the conditioning day, will start to have some structural balance exercises in it. We don’t have much time in the other sessions to fit all this in at the moment so I would highly suggest at least trying to hit the Wednesday session without fail. If this is not possible I would suggest you check out Jenna’s BBC Add on days that you can see here and try and come along to BBC or Open Gym to get one of these done.

If you are still not 100% up to speed on the program and have questions about how to best work the program for you and your need please do come and see one of the coaches pre/during/after the class and we will point you in the right direction. Remember, there are no silly questions, we are here to help!

For now, read the program and get your numbers in order so you can crack on when it’s class time.


Weekly Schedule


Monday – Squats & Cleans (Variations)

Tuesday – Push Press / Bench & Chins

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch & Deadlift (Variations)

Saturday – Clean & Jerk (Variations)


Olympic Lifting – November – Christmas (6 weeks)

Posted by Josh Schouten


After a great first six weeks and some new PB’s to go with it we are going to do a quick reload for 2 weeks with some higher reps to get some blood flow into the muscles, along with some time away from the heavier weights. We will jump back on the bandwagon quickly to try and squeeze out some extra PB’s in time for the Christma Liftoff. Please do pay attention to the % on the board and stick to these to ensure a nice progression to PB’s.

You will see a second session on the program, this is because we will be updating the timetable to eventually have a seconds Oly session. For now, if you would like to follow this please use the program to complete in Open Gym sessions. If you are not sure what the programs are, come and see one of the coaches and we would be happy to help you out!

The Saturday session is where most of the heavy lifting will be done as the additional time allows for a longer warm-up and specific auxiliary work. As we know, some assistance exercises are specific to the individual and we will be giving these out face-to-face where we can assess what is needed.

As always, there is a program, which you can find here 

Josh x




StrongCon Workout 2

Posted 26th October 2021 by Jenna Fisher


Following workout 1’s lung buster, workout 2 hits some reps on the back squat. This workout will be on Thursday this week (28th October), Sunday next week, and Tuesday the following week.


StrongCon Workout 1

Posted 24th October 2021 by Jenna Fisher


StrongCon workouts are changing this week. I will post them individually and then again in one document at the end of the week.  Workout 1 will be done on Tuesday this week (Thursday next week, Sunday the following week).


Workout 1 – gas day (lung buster)