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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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G.P.P training program 30th – 6th December

Posted 29th November 2020 by Geoff Stewart

Its a big week people its with a huge sigh of relief that we are sliding open the big steel door and welcoming you all, our wonderful members back into Momentum.

Ok so we have got soft touchy feely stuff out of the way. It’s time to train.

We are getting straight back onto the course people. We are following the same format as we started post lockdown 2.0 working on building those lifting complexes as well building some base lifts.

Remember you may not have lifted a BB for a few weeks……. so easy on the first set.

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 program 23rd -29th November 2020

Posted 23rd November 2020 by Geoff Stewart

Week 3 of off lockdown 2.0 training program. Hope all you guys are doing good and keeping the faith.

Hopefully we are coming to the end of this one and can get back into the arch to throw around some tin with your loved ones.

Be strong mentally and physically and we all shall come through the other end.

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 16th – 22nd November

Posted 15th November 2020 by Geoff Stewart

Week of off lockdown 2.0 training program. Hope all you guys are doing good and keeping the faith.

We are great believers in training via Osmosis, so even if you only read the program and believe your in the arch with one of your coaches encouraging you you’ll get some benefits …..maybe?

Be strong mentally and physically and we all shall come through the other end.

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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