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CrossFit Training program 28th – 3rd April

Posted 26th March 2022 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

 

 

MONDAY

EVERY 2:30

A: Hang Power Clean + Split Jerk

4 x 2+1

 

EVERY 2:30

B: Hang Squat Clean + Jerk

4 x 2 + 1

 

EVERY 2:00

C: Chin Up

3 x 3-6 @ 51×0

 

 

WORKOUT: 

12-minute AMRAP – 3 Rounds

3 mins work / 1 minute rest

DB Squat Clean – Heavy x 7

DB Front Rack Back Steps x 14 total

Du x 50

 

 

 

TUESDAY

 

EVERY 3:00

A: Cluster Back Squat @ 20×0

4 x 2,1,1

Rest 15-20 seconds

 

EVERY 3:30

B: Heels Elevated Front Sq

4 x 3 @ 20×0

B2: RDL

4 x 6-8 @ 30×0

 

WORKOUT: 

**TESTING / RECORD YOUR TIMES**

500m Ski

500m Row

1000m Bike

For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout after 60 seconds and person 3 follows. 

 

WEDNESDAY

PART A:

“11.5”

20 minute AMRAP

5 Power Cleans 65/45

10 TTB

15 Wall Ball 9/6

 

 

PART B:

8 minutes

3-4 Rounds of:
2/1 Legless Rope Climbs
15 DB Bench Press
10 DB Walking Lunges

 

 

FRIDAY

EVERY 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 1 + 1

EVERY 2:00

C: Snatch

6 x 2

 

WORKOUT:

5 Rounds

15 x OHS 40/25

15 x AKBS 24/16

400m Run

 

 

SATURDAY

 

A: Deadlift – Conventional

4 x 4 @ 20×0

A2: Bench Press

4 x 5-7 @ 20×0

 

B: Podium Deadlift 2-4″

3 x 4  @ 40×0

B2: FLR – 45-60sec

 

WORKOUT: 

Waller Special

InBody Scanning for Body Composition

Posted 11th November 2016 by Josh Schouten

inbody270

What can be measured can be improved

Recently, I was told by Andre Benoit that “strength is the mother of all qualities“. This certainly rings true in the world of body composition training. Train for strength and shape will follow. Some bodybuilding gurus still preach that if you train for shape, strength will follow; as this false gospel spreads, so do distended bellies. Strength is your base.

Strength gains come with lean muscle gain.  More lean mass allows a greater energy expenditure along with higher metabolic rate, all leading to fat loss.

We now have ourselves an Inbody 270 Body Composition analyser that is capable of measuring a number of great health markers and establishing an accurate means of measuring your training results.  Let’s be honest, the scales are useless when it comes to measuring your training results.  If we build some lean muscle mass and increase your bone density (lifting weights increase bone density which is very important for longevity) you will lose body fat while the weight on the scale might not move. This may dent our motivation although in reality your body composition can be changing dramatically and those pesky scales won’t budge.  This is where the InBody analyser can make all the difference.

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Small Group Personal Training

Posted 21st June 2016 by Josh Schouten

 

Momentum Training continues to evolve to meet the demands and desires of an ever changing health and fitness industry. We are venturing into new territory and we be trialling a small group (1-4 people) personal training offer. The new Group P.T offer comes from feedback regarding a service that is tailored towards individual goal and abilities.  CrossFit, Met-con and Barbell are all great classes for General Physical Preparedness (GPP), however they are not tailored to each individual’s goals, needs and abilities.  If the trial Group P.T sessions are a hit, we will be looking to include additional Group P.T sessions focused on Olympic Lifting, Gymnastics, Power Lifting and more.
To kick start our Group P.T sessions we plan to launch a “Body Composition” focused option. These sessions are aimed at members who want to work on improving their body composition (losing fat, toning up, changing shape).

 

How is this different from Barbell Club?

 

This is all about losing that body fat and building/maintaining lean muscle mass. The sessions will be based on a simple whole body approach to get as much bang for your buck as possible using proven body composition techniques. You’ll be working hard, moving some metal and killing some calories. Your body fat measurements, tape measurements and photos (private) will be taken and monitored so we can track your progress. Food diaries will be kept and dietary and supplementation advice will be given, which you will be HELD ACCOUNTABLE FOR.
Additional options include a blood test for gut function, and/or vitamin and mineral deficiencies to allow further nutrition and supplementation advice (note these are at an additional cost).

 

Group P.T Body Composition will include:

 

4 available sessions (max 4ppl in each session) on the schedule each week:
Monday 7am – Geoff
Tuesday 6:30pm – StreTch
Wednesday 7am – Geoff
Thursday 6:30pm – StreTch
Body Fat Measurements / nutrition Advice / food diary assessments / supplement advice (10% off supplements) goal setting / step by step targets, structured Body Composition Training sessions (strict sets, reps, tempos and rest time intervals).

 

Packages

 

6 Sessions : £315 (£52.50per session) / £270 for MT members (£45 per session)
12 Sessions: £600 (£50 per session) / £480 for MT members (£40 per session)
24 Sessions: £1100 (£45per session) / £840 for MT members (£35 per session)
*A 15 week expiry date is set from the purchase date. A 24 hour notice period is needed for cancellation to avoid losing the booked session. Sessions can be used to attend any given time provided there is availability.