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Workouts for the Week: 23 May 2016

Coach Harte has been doing some savage work to get the Zen Planner tracker up and running.  For those of you who are unsure how to use it, feel free to ask any of the coaches.  It’s easy to set up on your phone and simple to use.  The apple version is located here , while the android version is located here.  It’s important for everyone to log their workouts to enable you to see your progression through the cycles and to celebrate your achievements.  Catalyst athletics have a rather nice article here giving a brief explainer on the importance of celebrating milestones, no matter how small.

For those of you interested in competing outside of the gym or just getting a chance to workout some place new, Mallow Mania is on Saturday September 3rd at Crossfit Mallow.  There are 4 categories: Beginner, Intermediate, Advanced and Masters so there’s something for everyone.  Click here to find out a little more or sign up on the whiteboard.

The Filthy 150 is also coming up and will be running September 24th and 25th at National Show Centre in Swords, Co. Dublin.  There are catagories for all levels being run so, again, there’s something for everyone.  Click here to find out a little more or sign up on the whiteboard.

 

Monday 23 May 2016

 

Strength and Skill

Back Squat 3×5

Max Pull ups

3 sets L-sit progression

 

Conditioning

400m Run
40 Wall Balls
40m Run
40 Walls Balls

Tuesday 24 May 2016

Strength and Skill

Snatch 8×2

3 sets RKC Plank

 

Conditioning

5 Rounds:
10 Ring rows
10 Box jump with step down
10 Power snatch

Wednesday 25 May 2016

Strength and Skill

Deadlift 3×5

Handstand progressions

Floor Press 3×5

Hollow rock and Arch holds

 

Conditioning

EMOM 12 minutes
Even minutes:
2 Power clean, 2 front squat, 2 strict press
Odd minutes:
10 Over the bar burpees

Thursday 26 May 2016

Today is a catch up day for any of the strength/skill work and conditioning that you may have missed during the week.  If you have trained everyday this week, then there will be a little surprise workout on the board for you!

 

Friday 27 May 2016

Strength and Skill

Barbell Lunge 3×5

Pull up progressions

3 sets Pallof Press

 

Conditioning

8 Rounds

Every 2 minutes complete:

5 Thrusters

10 Toes to bar

Run 100m

 

Saturday 28 May 2016

For those of you who want to brush up on some technique or get a chance to add some numbers to your lifts, the Olympic lifting class is running at 10:00.  It’s open to all members and skill levels, so drop in to start seeing your olympic lifting numbers increase.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.

Sunday 29 May 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels!

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