Archives

Barbell Club

Posted 15th August 2022 by Jenna Fisher

Month 1 of the next 4-month phase begins this week. This phase is based on the Juggernaut strength program. Month 1 begins with sets of 10, month two with sets of 8, month three with sets of 5, and month four with sets of 3. The final set for each week will be an AMRAP – as many reps as you can achieve with the prescribed percentage. In the third week, focus on achieving your best with this set in order to maximise your progress. Make a note of the number of reps you achieve in the AMRAP.

I have provided percentages on the BBC program so that it is easy to follow. This should be enough of a guideline for most people and is open to all levels of experience.

Barbell Club, August 2022 – Phase 1 of 4-month program 

Beginners are welcome – the hypertrophy accessories are much more simple to follow than the previous months of the conjugate method – and your coach can guide you on what weight to use if you have not yet reached a place in your training where it is safe to test 1RMs. If you record the weight you use in each set and the number of reps you achieve on your AMRAP this will be a good learning experience to build up some knowledge about what you can lift and how you progress.

Conversely, if you are an experienced lifter and would like to follow the program more precisely you can read up on it on the Juggernaut website and download the Juggernaut strength program spreadsheet from either this site or a number of places online via a Google search. By inputting your 1RM into the spreadsheet it will calculate the weight that you should use.  When you input the number of reps you achieve in the AMRAP it will calculate the load to use for the next phase.

If you have any questions do feel free to find me in the gym and ask and I will be happy to help.

 

Crossfit Program – 15th August – 21st August 2022

Posted 14th August 2022 by Geoff Stewart

Week 10.

 

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

 

Monday –Squat and Pulling

A Front Squats – 8×5,3,1,5,3,1,1,1

 

B Front squats and Back squats 2×2+4 @80%A

 

10mins For quality

3x Pull-ups -weight

3x Box jumps -height

 

YGIG rounds with a partner

8x dual Db squats clean Rx 22.5/15

10/12kcals

 

Tuesday – Snatch

A Snatch grip high pulls, hang power snatch, snatch -5×1+1+1  light rhythm reps

 

B Power Snatch or Squat Snatch 8×2 working up to 92%

 

AMRAP 16mins YGIG exercise

8x Db snatch rx20/15

8x DB Box Step Ups rx20/15

8x Burpee Box Jumps

 

Wednesday – Conditioning

Barbell cycling. YGIG rounds with partenr

5x power clean

5x hang power clean

5x cleans

5x push press

 

6 rounds each

3x Dual devil press rx22.5/15

6x Dual Db front squats

9x T2B / T2R

 

P2 ME kcals

 

Thursday – Gymnastics

 

Friday –Deadlift and pushing

A Deadlifts 6×2,2,2,1,1,1

A1 Bench press 5x 3-4 20min

 

10 rounds each

Working in 2s change per round

7x deadlifts

5x HSPU

 

Lying banded hamstring curls x16

banded ext rotations x12ea

 

Saturday – Clean & Jerk

A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth

 

Work to a good weight for the day -NO missing

B: Power clean or squats clean, jerk 8×1+1 E2MO2M

 

Anthony Waller Special.

 

Sunday Service

CROSSFIT LINCHPIN TEST 6

4 Rounds for time of:

21 Wallballs

18 Pull-ups

15 American Kettle Bell Swings 24/20

12 Handstand Push-ups

 

4x 90sec work + 1 rest

3x Clean and press – Heavy 90%+

ME Kcals reaming time

Free Foundations – Saturday 10th September 2022

Posted 12th August 2022 by Josh Schouten

What is our foundations’ intro course and who is it for?

Our course is a comprehensive introduction to simple and complex lifting (more detail below) and it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you’d like to try out our CrossFit Trial Class first, book yourself into one of our CrossFit Trial classes every Saturday 9am.

(more…)

Barbell basic August 2022

Posted 7th August 2022 by Geoff Stewart

 

Barbell Basics has been running for another 4 weeks now so it’s time to change things around a little. This doesn’t mean it’s going to get complex. We are going to change the days over so if you’re only doing 1-day you’ll still get an understanding of the movement and the program.  If you want to build some tone, learn how to move a barbell and follow a lifting program this is for you.

Mondays in Arch 328 @ 6 30pm

Saturdays in Arch 328 @12pm

 

Barbell basics.

 

Saturday – Deadlifts and pushing

A. Deadlift 5×5 @3010 rest 75

 

B. Incline bench press 5×5 @3100 rest 75

 

B1. Alt rev lunges 3x10el @1010 rest 30

B2. DB bench press 3×10@ 2020 rest 30

B3. Lying banded hamstring curls 3×15 @1010 rest 30

B4. Seated DB OH press 3×10@ 2020 rest 60

 

C. Banded tricep ext 1×50 @1010

 

 

Monday – Squats and puling

A. Back squats 5×5 @3010 rest 75

 

B. Pull-ups 5×5 @31X1 rest 75

 

B1. FFE split squats 3x10each leg @2020 rest 30

B2. Chest supported Db row 3×10-12 @ 2020 rest 30

B3. HE db goblet squats 3×1620 @1010 rest 30

B4. Seated dB curls 3×12@ 3010 rest 60

 

C. Poliquin step-ups 1x30each leg

Crossfit Program – 8th August – 14th August 2022

Posted by Geoff Stewart

Week 9.

 

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

 

Monday –Squat and Pulling

A  Front Squats – 8×5,3,1,5,3,1,1,1

 

B Front squats and Back squats 2×3+6 @75%A

 

Ladder  For quality for 10min

2x MU/pull-ups

2elx Pistol squats

4x MU/ pull-ups

4elx Pistol squats

etc

 

YGIG “DU,  squats and rows”

54 DU / Singles

27x air squats

27x ring rows

42 DU / Singles

21x air squats

21ring rows

30 DU / Singles

15x air squats

15x ring rows

18 DU / Singles

9x air squats

9x Ring rows

 

Tuesday – Snatch

A Snatch grip high  pulls, hang power snatch, snatch -5x (3+3+1)  light rhythm reps

 

B Hang Power Snatch /Squat Snatch 8x (1+ 1)

 

4 rounds 2min on 2min off

16x single DB thrusters (8ea) rx 20/15kg

ME Kcals in reaming time

(run class in 2 waves)

 

Wednesday – Conditioning

32x Deadlifts rx75/45

24x Pull-ups (scales)

18x Power cleans rx75/45

12x Pul ups (scales)

6x Clusters rx75/45

YGIG per movement (split numbers)

12/15 Kcals each

20x D ball to shoulder -each

12/15 Kcals each

40x T2B/T2R

12/15 Kcals each

60x Box jumps

24/30 Kcals each

80x sit-ups

12/15 Kcals each

60x Box jumps

12/15 Kcals each

40x T2B/T2R

12/15 Kcals each

20x D ball to shoulder

12/15 Kcals each

 

Thursday – Gymnastics

 

Friday –Deadlift and pushing

A Deadlifts 6×2,2,2,1,1,1

A1 Bench press 5x 3

 

10mins to do:

B HSPU  3xME strict + kipping ME

B1 KB RDL 3×15-20

 

For Time

Cash-In: 75 calories

Then, 25-20-15 reps of:

Toes-to-Bars

Burpees over DB

Alternating Dumbbell Snatches (22.5/15 kg)

 

Saturday – Clean & Jerk

A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth

 

Work to a good weight for the day -NO missing

B: Power or squats clean and jerk 8×1-2 E2MO2M +

 

Anthony Waller Special.

 

Sunday Service

4 rounds
6 Power Cleans @rx85/60
12 Burpees
18 TTB
200m Run

10 Rounds of:
250/200m Row
5 Handstand Push-ups -scales