Wednesday 23-07-2014

For your diaries:

Strongman Sunday is back!

August 3^rd 11:30am-1:00pm with Rhys Griffiths

Welcome to all levels of ability, no prior experience required.

Drop in cost of £7 for non-members

Wednesday 23-07-2014

Warm up and Mobilise

1)

Deadlift

5,5,5,5 reps

Rest 2-3 minutes btw each set

Notes:

-Add load from last week’s 75%and use same weight across all working sets

2a)

Strict pull up x 5 reps- rest 15 seconds

2b)

Double kettlebell swing x 10 reps – rest 15 seconds

2c)

Double under x 50 reps

Rest 2 minutes

x 4 Sets

Notes:

-Add weight to pull ups if you can complete 5 with ease or if you’re on the pull up progression programme complete 10 ring rows

-You choose dbl kb load but with the goal of an UB set of 10 reps

-Scale D/U reps if still developing the skill

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