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October Mobility

Posted by Anthony Masters

As winter kicks in and Momentum turns into Winterfell there are going to be a few changes which is always good. I am going to put more movement into some of the classes, this is a progression putting together a lot that has been learnt in previous months but applying it through movements you will find in other classes, think squats, deadlifts, presses etc.This will also help get the blood moving more. I aim to make the last 15-20mins of class focused on this, October will address Olympic lifting movements such as overhead squat, front squat, good morning, RDL, etc. Here you will have the opportunity to put some weight on the bar and work up to around 70% (8 reps or more), this is not about heavy lifting but working with a weight that you can comfortably perform 8 reps or more with perfect technique. If you spend some time doing barbell classes and would like to troubleshoot/ brush up on your technique this will be a very helpful month for you.

Regulars are going to notice I will be providing more alternatives to stretches & exercises which you will be familiar with. The reason for this is not every stretch/ exercise is equally suitable for everyone, so some stretches will work better than others based on each individual’s response. This will allow for everyone to make the best from classes.There will also be some accessory, knee & elbow rotation work, these can be common injury areas, especially elbows which i can assume is partially due to a lot of the straight bar work done in gyms for which you need damn good elbow rotation. If you have or had past issues in these particular joints, or would like to find out if you have sufficient knee/elbow rotation for what you do what i will explain and teach in the class will allow you to assess for yourself.


Wk 1: full body, chest & glutes (hip external rotation), lots of long holds & deep deep stretches

Wk 2: ELBOWS, Front Rack & Front Squat movement focused, shoulders, hip flexors, spine

Wk 3: KNEES, Overhead Squat movement focused, shoulders, spine, hips

Wk 4: Spine/ movement (Bridge work)

Ant x

Olympic Weightlifting – October 2019

Posted by claudia clarkson

Week 1

Day 2 – Thursday 

A: Multi Height Clean Pull (Floor, Knee, Hip):  5×1+1+1 – Keep it light – build to 60%

B: No Contact Power Clean: 5×5 – Light load build to 60%

Bar has no contact with thighs, to emphasis that last pull to enable us to get under the bar

C: High Hang Power Clean + High Hang Clean + Jerk :

1×1@50%, 1×1@60%, 1×1@65%, 5×1@70%

D: Bulgarian Split Squat: 3×12 each leg (with DBs or KBs in each hand)

Day 3 – Saturday 

A: Frontsquat: 1×20@25%, 1×10 @50%, 5×6 @65% (controlled on the way down, chest up, elbows up)

B: Strict Press: 7×1 – build to a heavy single for the day

C: Tall Jerk: 4×2

D: Clean Pull + Clean + Jerk: 10×1 (50,60,65,70,70,70,70,70,70,70%)

Week 2

Day 1 – Monday

A: Panda Pull + Power Snatch: 6×1+1 – build to 50-60% (do not start at 50%, start empty bar)

B: High Pull + Muscle Snatch from the Hip: 5×2 (build weight – start with empty bar)

C: Snatch: 1×3@50%, 1×3@60%, 1×2@70%, 1×1 @75%, 5×1@80%

D1: Front Foot Elevated Split Squat: 3×10

D2: Curls and Press with Plate: 3×10

Day 2 – Thursday

A: Backsquat: 1×20@25%, 1×6@50%, 1×6@65%, 1×6@70%, 3×1 @75%

B: Snap Under onto Plates: 5×3

C: Panda Pull + Snatch from Mid-Shin with 5s pause in the catch position:

8×1 (50,60,70,75,75,75,75,75%)

D: Good Mornings: 3×10

Day 3 – Saturday 

A: Panda Pull + Power Clean : 6×2 @50%

B: Clean Pull from Mid-Shin + Clean from Mid-Shin + Jerk:

8×2+1+1 (50, 60,70,75,75,75,75,75%) 1 rep = 2 pulls + 1 clean + 1 jerk

C: Polquin Step Up: 3×15 each leg (weighted if possible)

Week 3

Day 1 – Monday

A: Backsquat: 1×20@25%, 1×10@50%, 1×4@65%, 4×4@80%

B: BTN Snatch Grip Push Press + Snatch Balance + OHS: 5×1+1+1 (build weight – start empty bar)

C: Hang Snatch + Snatch: 1×2 @50%, 1×2@60%, 1×1@70%, 1×1@75%, 1×1@80%, 3×1@85%

D: Seated box jump: 5×1 (if too easy try weighted holding two light dumbells in each hand)

Day 2 – Thursday

A: High Pull from Hip + Power Clean: 8×1 (50,60,70,75,80,85,85,85%)

B: Clean : 1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×1@80%

C: Jerk from Racks: 1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×1@80%

Day 3 – Saturday

A: Vert jumps for height: aim for a target and try and fully extend – 5×1

B : Push Press: 6×3 (build to a 3RM for the day)

C: Jerk Balance: 3×5 (warm up, lighter loads)

D: Hang Clean + Jerk : 1×3@50%, 1×2@60%, 1×2@70%, 1×1@75%, 1×1@80%, 3×1@85%

Week 4

Day 1 – Monday

A: Snatch Grip Sots Press: 5×1 (build load)

B: Snatch Pull from the Floor + High Hang Snatch: 8×2 (50,60,70,70,70,70%)

C: Backsquat: 7×5 (25,50,60,60,60,60,60%)

D1: Alecknas (weighted) 3×10

D2: Back Extension: 3×10

Day 2 – Thursday 

A: Power Snatch: 1×5 @50%, 1×4@60%, 1×3@70%, 1×2@75%, 1×1@80%

B: Hang Snatch + OHS: 1×3 @50%, 1×2@60%, 1×1@70%, 5×1@75% (2s pause in the catch position for both the Snatch and the OHS, controlled solid movement)

C: Snatch Pulls from Mid-Thigh (in between knee and hip): 6×4 (50,75,75,75,75%)

D: Strict Toes to Bar: 3×10 – keep the core tight, no swinging, scale to knees to elbow or knee raises

Day 3 – Saturday

A: Front Squat: 1×5@25%, 1×3@50%, 1×4@65%, 5×4@75%

B: Muscle Clean from Hang: 5×3 (build load but don’t lose form)

C: Clean + Jerk: 1×2@50%, 1×2@60%, 1×2@70%, 5×1@75-80%

D: RDL : 3×10



Barbell Club – October 2019

Posted 29th September 2019 by Jenna Fisher

October is month four of this five-month programme and is the last month that you will be focussing on a particular muscle group per month. Saving the best until last, October will beef up the butt.


Crossfit Program 30/9/2019 -6/10/2019

Posted by Geoff Stewart

Week 5 of 12 . Week 5, We are moving into our second block of this 12 wee phase. This week we will return back to our pattern of training with some adjustments to reps, sets, density and rest period. These are there to make sure you body is kept guessing and able to move forward and make positive adaptions.

Monday – Cleans and running clocks

Tuesday – Bench press and You Go I Go

Wednesday -Number play

Thursday -Unicorn stuff

Friday – Deadlift and two more minutes to go

Saturday – Snatch and “order of play”.

Sunday – “Up and down the chief”