Momentum

Phase 6 will see us building to a 1RM in the Bench and Squat in the later weeks. Be sure to know your %'s for A's. This should not be exceeded and no failed reps in the first 3 weeks! For those wondering what the Dimel Deadlift is click the link below and listen to the wise man Dave Tate:... [Read more]

Week 9 of 16 Juggernaut COACHES COMMENT:  8 Weeks away from smashing your PR’s Rested, recharged, and ready to see your strength gains go through the roof?  Its time to put your strength to the test and bring out the big boy weights!  The hypertrophy training over the last 2 months has prpared you for the strength training ahead, the correct... [Read more]

Week 8 of 16 Juggernaut COACHES COMMENT:  DELOAD week is here.  Some surprising numbers for many of you last week in the realization week of the 8's wave.  Many of you were a little worried about the 80% ARMAP.  However, I've seen and heard about some very strong results, job well done.  A few people have struggle in this phase... [Read more]

Week 7 of 16 Juggernaut COACHES COMMENT: LAZY, CRAZY or SMART? Starting and maintaining an exercise program can be difficult. We’ve all been there… But once we get past the first few weeks and get into the routine, we enjoy the challenge, especially because gains and improvements happen pretty much every time you workout (in the beginning). Eventually, no matter who we... [Read more]

Barbell Club Phase 5 is out now. We are gearing up again for an attempt to increase those vital numbers again. In this phase it will be vital to make sure we know what the %'s are on the big lifts and have these written down before coming to class to make sure you get the most out of it.... [Read more]

Week 6 of 16 Juggernaut COACHES COMMENT: The desire to move better should be at the heart of everything we do in training.  Strength and power are all well and good, but we should also be working on body awareness, motor control and performing difficult skills and movements to challenge both the mind and the body. Moving skilfully requires agility, strength, power, balance... [Read more]

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Week 5 of 16 Juggernaut COACHES COMMENT: New Juggernaut wave and a new format to the blog post this week, its well overdue as the old format was messy.  So where do we go from here?  Welcome to the 8's wave and a new accumulation, intensification and realization mesocycle.  Sh%^ get heavy this time around and its very unlikely you... [Read more]

WOD 15.1 Part A  3 Hang Cleans (any version) 6 Over the Bar Burpees 9 Wall Balls   Hang Cleans (any version) The bar must be deadlifted from the floor and taken to the full lockout position, hips and knees extended.  The athlete can then take the bar to the hang position. At the bottom of the hang position the... [Read more]