Gym notices:
-Please remember that the gym is shut today between 8am-8pm for the ITV filming of the auditions for Ninja Warrior UK. The 6:30am-7:30am class is running as normal as will the 8pm-10pm Krav Maga class.
-We have now totalled up all our donations for The Boat Shed Charity triathlon in January and you all raised a total of £3098.66 – thank you to you all for such a fantastic effort in gaining all the sponsorships that you did. Our target was £1000 so to triple this is a fantastic achievement. I will be visiting Ty-Hafan in the near future to hand over the cheque and have a tour of the children’s hospice, should any of you like to join me and see where your money is going please get in touch with me directly.
-This Sunday 22nd February there will be a strongman class on the gym floor with Rhys between 11:30am-1:00pm. Please come down and join in, there is no prior experience required and this class is open to non-members at a drop in fee of £7 per person. Learn and play with the funny looking toys in the gym!
Thursday 19-02-2015
Warm up and Mobilise
Choose from the following:
Catch up on either Monday, Tuesday or Wednesday’s workout of the day
Complete an Active recovery session (please see below)
Complete the Kettlebell workout of the week (please see below)
Complete the Weightlifting workout of the week (please see main gym whiteboard)
Active recovery:
Row, Air dyne, Ski erg or Walk @ an active recovery pace for 40-60 minutes
*Every 10 minutes that you complete change activity
Kettlebell Workout of the day (Class 6:00pm-7:00pm)
A)
Long cycle training:
5 sets of 2 minutes on : 2 minute off
Men – Double kettlebell clean & jerk
Women – Single arm kettlebell clean & jerk (1 minute per arm)
B)
21-15-9 reps:
Reverse suitcase lunge
Burpee
Russian swing
Front squat
