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G.P.P training program 5- 11th July

Posted 4th July 2021 by Josh Schouten

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

 

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

 

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StrongCon – June to August

Posted 27th June 2021 by Josh Schouten

StrongCon program, June – August 2021

Since covid restrictions are remaining for a little while longer this program will continue to keep you working alone in one spot without much movement. As before, since you cannot share equipment, feel free to adapt any exercise to accommodate the equipment available. The exception is the max effort 20 sec sets in workout 2. Everyone should use the assault bikes for this. I have allowed enough rest time for you to be able to spray the handles with disinfectant between each person in a YGIG format.

Each workout is now back to having a different format (I kept them similar until now to accommodate new people not familiar with the class as well as regulars who hadn’t done much exercise over lockdown).

For those with experience please work hard. Make it uncomfortable by pushing on the cardio to increase the challenge for the rest of the class. Also, challenge yourselves with the weight of your KBs and DBs. This should be heavier than what you would do for the regular Metcon class. The reps are lower to give you this opportunity.

Newer people are welcome too! Just take it easy to begin with to ensure that technique is correct. Each workout runs twice over the six weeks so you can test the water the first time and push harder the second to improve your performance.

If you have any questions feel free to contact me: jenna@momentum-training.com

Enjoy x

 

 

G.P.P training program 28th – 4th July

Posted by Josh Schouten

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

 

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

 

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Barbell Club: June – August

Posted 21st June 2021 by Jenna Fisher

The next BBC phase will run from 22nd June – 2nd August: Barbell Club Program – 22nd June – 2nd August .

For the main lifts (squat, OHP, deadlift, bench, pull-up), the method will be as follows:

Weeks 1 & 2: rest pause – hypertrophy (full info below)

Weeks 3 & 4: rest pause – strength (more info will be posted on this when it starts)

Weeks 5 & 6: single set & isometric hold (more info will be posted on this when it starts)

This will then bring us back to having each new program begin at the start of the month. If covid restrictions are fully lifted by then we can start a strength program that will last for a few months.

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G.P.P training program 21st – 27th  June

Posted 20th June 2021 by Josh Schouten

This week being the last of this phase before we see some movement towards some heavier load and lower reps in the strength work. We have seen some great efforts as a whole since reopening. Let’s keep this momentum moving on into the next phase. The next phase will start to see Wednesdays being a testing day that will roll around every 8 weeks, giving us a good chance to test ourselves in different ways. More to come on this!

Good luck, be brave and clean your hands.

 

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch

 

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