Ready for next week?

We are starting week 4 of our Strength progression. If you couldn’t do all 3 sets of 8 reps last week, try again this week. Do no progress to the next cycle till you have completed all set of 8 reps

FRIDAY 12th is our first CHALKFIT class! It’s back again at 5pm. Find out more about this here. Friends and family are welcome and they can pay per class by just booking in!

OUR CURRENT program cycle:

This is the start of a new programming cycle! During this cycle, we will be using a double progression method to increase our strength in the back squat, deadlift and strict press.

The progression works like this. Week 1 we perform 3 sets of 6 reps for each movement. The goal is to add 1 rep to that same weight each week. Once we can perform 3 sets of 8 with that weight, we deload reps, bump up the weight and get after it again!

WORKOUT OF THE DAY:

• MONDAY -[BUILD & GRIND] Back Squat

• TUESDAY - [BUILD & SWEAT] Bench press followed by a nice retcon

• WEDNESDAY - [BUILD & GRIND] Deadlift

• THURSDAY - [GRING & SWEAT] Snatches and Wallballs

• FRIDAY -[BUILD & GRIND] Strict Press and Murph practise

• SATURDAY -[BENCHMARK] Bull

• SUNDAY - [SWEAT & SPRINT] Bench, Bike and Run

OTHERS:

• Barbell Club in the weekend on Sunday