Monthly Archives: September 2012

Sunday 30th September

Open Gym:

Saturday 29th September

Strength Endurance: Clean & Jerk 3×10 Toes to bar 3×15 All sets to be completed as fast as possible and unbroken. Met Con: 5 Rds 200m Run 3 Snatch 60kg/40kg 15 Push ups

Friday 28th September

Open Gym:

Thursday 27th September

Strength: Squat + strict chest to bar pull up 3×5+5 Met Con: ‘Nasty Girls’ 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 60kg/40kg  

Wednesday 26th September

Strength: Clean & Jerk 4×2 Met Con: 5 Rds 5 Box jumps (as high as possible) 2 Shuttles farmers carry (as heavy as possible) 12 Ring dips 20 Double unders CF Rugby: Strength: Floor press + box jump 5×3+3 Met

Tuesday 25th September

Last nights partner ab work. Strength: Front lever & back lever 3 sets *Perform 2 out & in + 1 hold or lower through* *Alternate which lever which a rest between each exercise* Met Con: ‘The Seven’ 7 Rds 7

Monday 24th September

Strength: Push Press 5×3 Partner abs 3 sets *12x front / left / right / candle sticks* Met Con: 21/15/9 OH squat 60kg/42.5kg Toes to bar

Sunday 23rd September

Gym Closed: New class added: Olympic Weightlifting every Thursday at 17:15-18:15. For anyone attending Wednesday 26th Sept classes please see the news page for some important information.

Saturday 22nd September

Met Con 1: For 20 mins 7 Hang power snatches on even mins 10 Ring dips on odd mins Met Con 2: 3 rds 30 Double unders 20 Box jumps 24″/20″ 10 Chest to bar pull ups

Friday 21st September

Open Gym: