8am 5 rounds every 3 mins 20 cal row 15 burpees 10 TTB rest remaining time 9am - teams of 3 30-24-18-12-6 reps bar muscle ups DB snatch 10am New phase clean grip OH squat 5 x 3 hang clean and jerk 5 x 3 clean deadlift 5 x 3
Please book on here We are please to confirm we are now a British Weight Lifting Endorsed Gym, this means we will be offering various levels of qualifications for all those interested. This also means in due time all coaches will be of a CrossFit and British weightlifting standard to help provide you with the best coaching
I am pleased to confirm Sonny Webster will be returning to us for another Weightlifting Seminar for all abilities.
Sonny will be running a day seminar this time from 10 - 5 pm on Saturday 11th November BOOK IN HERE
structure will be as follows
An 1.5 hour session on mobility for weightlifting; beginning with stretching before progressing into some of the key exercises Sonny uses to improve his mobility for weightlifting. This is also a great warm up for the later sessions;
A 1.5 hour olympic weightlifting session breaking down the technique for snatch and clean and jerk;
Informal talk and Q&A where Sonny will talk about his experiences, nutrition, programming and psychology of weightlifting;
A 45 minute demonstration where Sonny will perform both snatch and clean and jerk variations during this time he will also talk over use of equipment and his 'pre-lift process';
The final session is a 1.5 hour olympic weightlifting 'max out' session to put into pract…
This week we back off volume ready for testing next week
Deload weeks are great for working on movements, letting bodies rest, prevent you from getting sick and most of all injured.
If you have any niggles speak to your coach who will be able to show you some mobility or strengthening drills for you to work on LYNNE 5 ROUNDS Max rep BW bench press Max rep pull ups rest as needed
With the gym move done and life starting to settle down again, I am now available to offer individual programming again.
It can be to focus on anything you want, which will be designed to run along side the normal class work out.
The goal of these programs is to give you some simple structure to follow which has progression and a specific goal in mind.
9am teams of 3 150 cal row 150 DB snatch 150 Box jumps 150 HSPU 10am Power snatch + snatch balance 5 x 5 snatch 8 x 1 Hang Snatch 5 x 511am in teams for reps 3 rounds 2 min Assault bike 2 min TTB2 min dball clean