Strength & Movement 2016

 In Blog, Dublin

strength

A new year, a new schedule and now a new strength program.

  1. The strength program is an independent program. It is independent to the CrossFit and olympic lifting classes we offer. Be smart and check the programming online before you come to class. If you do front squat in CrossFit classes one day, you could potentially end up doing them in the strength class the next day.  So don’t forget to check out the programming.
  2. If you want to get the benefits of the strength classes you should attend 3 times a week. Monday, Wednesday and Saturday. Or Tuesday, Thursday Saturday. If you want to do CrossFit classes as well then only do a max of 2 a week. That is recommended for advanced athletes and make sure to get minimum 8 hours sleep every night. Anymore and it could be counterproductive.
  3. The strength class isn’t a class you do because you’ve had a heavy weekend on the beer or you’re feeling tired!!!
  4. If you find yourself scaling weights in the CrossFit classes or if your strength has hit a plateau then this is for you. We cater for all levels.

The Program:

This strength cycle will run for 12 weeks. You don’t have to commit to the full 12 weeks. But I’d advise you to do at least 4 weeks if you want to see progress. The goal is to get stronger in our Front Squat, Bench Press, Deadlift and Strict Press. We will also include strict gymnastic movements such as pull ups, handstands, push ups, dips etc..

Here’s an example of a day:

BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
10 wall Squats 10 wall Squats
10 bodyweight Bulgarian split squats e/s 10 bodyweight Bulgarian split squats e/s
30s Butchers Block stretch 30s Butchers Block stretch
4 min To warm up and build front squat 4 min To warm up and build front squat
A) Every 3 minutes for 5 sets of Front Squat x 10 @31X1 A) Every 3 minutes for 5 sets of Front Squat x 3 @31X1 (go heavy)
B) Every 3 mins for 4 sets of Bulgarian Split Squat x 8 e/s @30X0 B) Every 3 mins for 4 sets of Bulgarian Split Squat x 8 e/s @30X0
C) 3 rounds C) 3 rounds
Med ball Hamstring Curls x 8 (slow and controlled) Med ball Hamstring Curls x 8 (slow and controlled)
Side Plank 30s L Side Plank 30s L
Side Plank 30s R Side Plank 30s R

Looking forward to see you in class this week,

Coach Conlan

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