Posted by Ruth-Gullikson 2 years ago | Under Tags: 400m run, ball slams, Bear complex., bike, bulgarian split squat, double kb press, double kb squat, double kb swing, double unders, farmers walk, handstand push up, hollow hold, hspu, kb swings, l sit progression, l-sit, power clean and jerk, power snatch, pull ups, ring row, row, run 400 m, snatch, snatch deadlift, spiderman lunges, split squat, wall balls, wide grip ring row | Comments none
Help us celebrate
with the annual 300 workout on Friday 13th May at 18:00 followed by movies!
Members to bring food, snacks and drinks* (and judging by how cold the gym can get, also some blankets!).
This is a great opportunity to complete a legendary workout with a great community cheering you on.
*beers and junk food allowed 🙂
Final reminder, the members social is scheduled to be a great Saturday afternoon to Awesome Walls on Saturday 30th April at 12:00 followed by some beverages at a location to be decided! It’s not too late to sign up on the whiteboard. Cost is €10 per person (what a bargain!!). Just pop the cash in the envelope on the whiteboard and jot down your name on the envelope.
This week is going to be a deload week to allow everyone’s bodies to repair from crushweek. Make sure to get enough sleep and eat plenty to help your body recover and get stronger for the next cycle starting the 2nd May. There may seem to be a lot of volume in the strength and skill sections this week, however, much of this will be an introduction in preparation for the start of the new cycle.
A huge well done to everyone this week. There were fantastic efforts put in by everyone and the numbers really reflected that. With the crushweek still fresh in everyone’s mind, this week is also a great week to think about some personal goals and pop them up on the whiteboard. Setting a goal is the first step toward achieving that goal!!
L-sit progression work
Bulgarian split squats
Pull ups
Pallof press
RKC plank
Good morning
Snatch 6×2
Hollow holds
Handstand push up progression
Catch up on any missed strength and skill work from during the week
Power clean and jerk technique work
6 x blocks 2 mins run/row/skip
After each block alternate through the following:
Catch up on any missed strength and skill work from during the week
Bear Complex Variation (for those of you familiar with this, this will be light and primarily technique driven )
3 reps of each movement EMOM 10 mins
Power Clean
Front Squat
Push Press
Back Squat
Behind the neck Push Press
The Members Social is taking place at 12:00 at Awesome Walls on Saturday. Its going to be a fantastic day at a mere €10!! A great way to meet people and use some of that functional strength. All the details are up on the whiteboard in the gym.
Olympic lifting class is kicking off at 10:00 on Saturday and its a nice change from the weekly classes for those of you thinking about giving it a go. It’s a fantastic chance to get more comfortable with the Olympic lifts (cleans, jerks and snatches), and it also allows you to go through some of the lesser coached Olympic lifting drills. It’s open to all members and skill levels, so drop in to start seeing improvements in your oly lifting!
For those of you interested in getting a longer conditioning and accessory work session in, the conditioning class at 11:00 will be right up your street. Get your sweat on in some great company with some challenging workouts.
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. The class is open to all members and is suitable for all levels!
