Senior Strength Program Announcement


Dec , Noel P and Noel M from the senior strength program

Senior Strength Program Announcement

For the past 3 months I have been piloting a programme here at Crossfit Dublin Blackrock  – for men aged in their 50’s 60’s and 70’s. Due to its success, we are now opening the group up to new members.

Programme description:
The programme is specifically designed to improve the strength, flexibility and cardiovascular capacity of participants. As a Chartered Physiotherapist, I am knowledgeable of the training needs of the group, and this is reflected in the tailored programming. There is also a focus on healthy eating and lifestyle improvement.

The group has been a great success thus far, with participants achieving weight loss, diet improvement and gains in strength, mobility, vitality and performance. One participant has even dropped a shot on his golf handicap for the first time ion 10 years!!) and another is well on  his way to winning golfer of the year in a well known southside golf club.

The group runs on Monday, Wednesday and Friday mornings at 7.30am in Crossfit Dublin Blackrock

So if there is a man in your life that fits this age profile, who you think could do with getting into better shape, please contact me by email


Workouts for the week

Four sets of
A1 Push Press  3@21X1
Rest 2mins
A2 Front Rack Lunge  20 @20X1
Rest 2mins

Three rounds for time of:
5 Thruster 60/40
10 Burpees
20 Double-Unders

Level -1 45/35
Level – 2 35/25
ADV – 75/50


Four sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

Complete as many rounds and reps as possible in 12 minutes of:
6 Hang Clean 70/50
12 Toe to Bar

Level 1 55/35
Level 2 35/25,KTE/Sit ups


Custom goals 10 mins


Four sets for max reps of:
45 seconds of Rowing (for calories)
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Kettlebell Swings 24/16
15 seconds of Rest
45 seconds of Wall Ball Shots
4 minutes and 15 seconds of Rest


Five sets of:
A.Back Squat x 3-5 reps @ 31X1
Rest 3-4 mins


“Unbroken” – once you start the set it must be done unbroken
Deadlift 85/55
Box jump 24/20

Level 1 65/40
Level 2 50/30
ADV 100/70 ,32”/24”


Custom goals


Four sets for max reps of:
In 4 minutes, run 400 meters, and then complete as many reps as possible of:
20 Pull-Ups
AMAP Push Press 50/35
Rest exactly 5 minutes between sets.

Level 1 – 15 PU, 40/25
Level 2 – 10 PU ,30/20

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