Senior Strength Program Announcement

 In WOD

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 albert@crossfitdublin.ie

Regards,
Albert

Workouts for the week
TUESDAY
Strength

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

WOD
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

WEDNESDAY

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

WOD
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

THURSDAY

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

FRIDAY

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

WOD

“Unbroken” – once you start the set it must be done unbroken

10.9.8.7.6.5.4.3.2.1
Deadlift 85/55
Box jump 24/20

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

SATURDAY

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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