Posted by Kevin 2 years ago | Under | Comments none
Strength
Back Squat
Performance – Work up to a 3 Rm and then drop back 30% for two sets of 10 reps
Fitness – 3×5 add 2.5 to 5kg from last week.
Workout
10 minute AMRAP
Fitness: 2 pull ups 2 Dumbell hang clean, 3 pull ups 3 Db hang clean , 4-4 etc
Performance: 1 muscle up – 1 Clean , 2 Mu’s 2 Cleans, etc Cleans should be around 60-70% 1 rm
We have some changes to the schedule this week, Tuesday will be the deadlift day for this week to allow for better flow in class as we will have Cork senior hurlers again on Wednesday night. Wednesday will be more of a focus on Kb skill work and a longer workout.
Great attendance on Saturday for the nutrition talk by Alison Kingston, Alison will be working out of the therapy room on Monday evenings so if you are interested in setting up an appointment with her then check in on her page www.alisonkingstonhealthcoach.com
Super display of cooking by some of the clients, big shout out to Mike Dawson who brought the Guacamole. (you can never have enough Guac at these events)
With Alison on board, I want to let ye know that we have a new membership option available, it’s a 6 month commitment at 170 euro a month. For that you get access to unlimited classes and workshops at the gym, a sit down session with Alison every month and a session with either Sue for a treatment or one of the coaches to develop a program.
Let me know if your interested and I can give you more details.
Kev
