This week marks 1 Year since we moved into the new HG3. The year has gone so fast, so much has happened and we have welcomed so many new people but it has been truly amazing all the way. Thank you all for making the gym what it is today and we can't wait for another amazing year to happen.
Keep up the hard work guys. This week everyone is on the same programming, we are looking to test you in various ways an all will be explained in a short video later on today.
Hope you have all had an amazing Bank Holiday. See you this week.
Tuesday 29082017
Activation -
2 x
100 ft SA Walking Bottom Up Hold
50ft Wheel Barrow Walk
50ft Ghekko Crawl
Focus -
Press – 40%x5, 50%x5, 60%x5
Accessory -
Banded Tricep Ext – 3 x 20
SA Ring Row - 3x12 EA
Conditioning -
EMOM 15 - Alternating Between
1 - 8 Burpee Box Overs
2 - 50 Du's
3 - 16 Alternating KB Snatch
Wednesday 30082017
Activation -
Barbell Warm Up / Specific Mobility
Focus -
Power Clean and Jerk
Conditioning -
Grace
30 C and J @60/40
Thursday 31082017
Activation -
3 x
6 Good Mornings @40/30
3 Broad Jumps
45 Sec Plank
Focus -
Deadlift - 40%x5, 50%x5, 60%x5
Accessory -
Goblet Cossack Squat - 3x10 EL
Med Ball Stir The Pot 1 Min x 3
Conditioning -
1 Mile Run
For time
Friday 01092017
Activation -
3 x
20 Dead Bugs - with rope
10 SA Ring Rows EA
Run 100m
Focus -
20sec work 20 sec rest x 10
Chin Over The Bar Hold
L Sit Hold
Accessory -
Pull Ups Progressions
Starting the kip
Beat Swings
Conditioning -
In Pairs
10 Min Amrap - I Go You Go
10 Cal Row
10 Ball Slams