Archive for category: Uncategorised
25
01
2021

A letter from a frustrated business owner…

By: admin0

Yesterday I woke up to hear the Taoiseach on the radio threaten 6 month lockdowns but telling us it will be ok because the government have budgeted for it. Today I woke up to an article on the RTE website, citing this government help as being one of the main reasons business have not folded in the l...

27
11
2020

Rejection.

By: admin0

We are on the advent of another re-opening. I would love to be more excited about it but I am lingering somewhere between relief and exhaustion right now. I finished the last zoom class (hopefully!) of this lockdown and no sooner was I finished in one task, I automatically went straight into my work...

23
12
2019

Mon 23rd Dec

By: admin0

Here are our Christmas Opening Hours – we may put on some evening sessions on the 30th and 31st if the demand is there (let us know!).

25
11
2019

Mon 25th Nov

By: admin0

Workout A. Squat girls: 8, 5, 8, 5, 8 (75-85%) guys: 5, 3, 5, 3, 5 (70-80%) B1. Dips / Pushups 3 x 12-20; 1min rest B2. Inverted Row 3 x 8-15; 1min rest C. Loaded Carries x 3-5 sets Another video from the Juggernaut Strength Pillar Series… A really good cue here with keeping the rib cage down...

29
08
2019

Workout Thu 29th Aug

By: admin0

Specific Warmup Row -> looking at; 1) Push – Hinge – Pull 2) Hinge – Pull (no legs) 3) Push – Hinge (no arms) Workout  EMOM x 15 mins (5 rounds of each) Block 1 1st min: 50sec Row 2nd min: 12 KB RDL 3rd min: Hollow Hold x 20sec (or Static Deadbug) Block 2 1st min: 50sec Sk...

27
08
2019

Team Tuesday 27th Aug

By: admin0

Specific Warmup: Catch position / drills on skierg Workout:  Teams of 5 40mins SkiErg & BikeErg -> after effort on Skierg perform 5 KB Squats -> after effort on Bikeerg perform 5 Pushups * Both machines working at the same time  Goal: accumulate max meters on both machines

26
08
2019

Mon 26th Aug

By: admin0

Workout A. Pause Squat 3 x 5: 3min rest @ 65% 1rm, 2 sec pause B1. Pendlay Row 4 x 5; 1min rest B2. Single Arm DB Bench w. Glute Bridge 4 x 12/12; 1min rest C1. Bear Hug Hold (standing core) 3 x 1min; 30sec rest C2. Active Hang x 3 sets; 1min rest

24
08
2019

Workout Sat 24th

By: admin0

Workout A. Turkish Getup, 10mins practice B. 6-8 rounds of: (Push) Press x 3 KB Swing x 10 Row or Ski x 30sec @ 90%+ effort 2-3min rest C1. Knee Raises 3 x 12; 30sec rest C2. Side Plank R 3 x 30sec; no rest C3. Side Plank L 3 x 30sec; 1min rest

23
08
2019

Workout Thu 22nd & Fri 23rd

By: admin0

Workout Fri A. RDL 3 x 5 @3011; 3min rest B1. Z-Press or Tall Kneeling Press 3 x 12; 1min rest B2. Facepulls + Rotation 3 x 10; 1min rest B3. Shrugs or Underhand Pullaparts 3 x 12; 1min rest C1. Prone Flys 3 x 10; no rest C2. Prone Row 3 x 10; no rest C3. Prone Row ISO Hold 3 x 20sec; 90sec rest Wor...

21
08
2019

Wed 21st Aug

By: admin0

Workout (Wednesday)  A. Pause Bench 3 x 5 @60-65% of 1rm; 3min rest (2sec pause on chest) B1. Barbell Inverted Row 3 x 8-12; 1min rest B2. Single Leg DL 3 x 5/5; 1min rest C1. Hanging Knee Raise 3 x 12; 30sec rest C2. Ab Roll outs 3 x 5-10 /or/ RKC Plank 3 x 45sec; 1min rest D. DB External Rotation...