Workout: A. Front Squat 2 x 5; 70% approx B. Deadlift 5 x 3 @70-75% (lat activation work between sets) C1. DB Floor Press 3-4 x 12-15; 1min rest C2. Renegade Row 3-4 x 10/10; 1min rest C3. Barbell Curls 3-4 x 10-15; 2min rest Some Front Squats to work on quad drive and trunk tightness before moving...
A take on OPEX’s RTW (Round the World). Going long, slow and steady to help with recovery. Workout 8 Rounds of: 1 min Assaultbike 1 min Row 1 min FLR (on Rings) 1 min Skierg 1 min OH Carry (light!) 1min 90/90 Breathing – ALL easy pace Minimal eccentric contractions Low intensity at almost conv...
Workout A. Bench 5 x 5 @70-75%1rm B1. Chin up Progressions x 3 sets; 1min rest B2. DB Lat Raise 3 x 12; 1min rest B3. Single Leg DL 3 x 6/6; 1min rest C. Band Tricep Pushdowns x 100 reps More on our Chin Up progressions here. View this post on Instagram A repost of some great d...
Team Tuesday We have this Tuesday classic… Team Workout… In teams of 4 or 5 Row 40mins for max distance * every 4 minutes EVERYONE performs 8 Burpees (even the person rowing at that time) Individual Workout… Every 4th minute (for 40minutes / 10 rounds) perform… 400m Row + 8...
This is the start of a new strength cycle. As with every cycle here, Monday is our Squat day, Wednesday is upper push (Bench) and Friday, Deadlift. We use percentages as a guide but there is leeway and discretion used here with the coaches in the gym – the advantage of getting to see folks tra...
Do you play Soccer / Rugby / Football / Hurling / Camogie / Hockey or compete in MMA/ BJJ / Boxing and are looking for a competitive edge? Are you unable to commit to training multiple times per week outside of your sports training? Are you rehabbing from injury or are you looking to ‘bullet-proof’...
I always like to write these blog posts as it is a cathartic process to see the year out and to take stock of the previous twelve months (previous editions can be found here and here). It can be hard to write these articles without some air of self-indulgence but these are only lessons that I have p...
I wrote this article 7 years ago now (7 years!) and at the time it got a lot of reaction. For some reason I like to dig it up every year and reminisce. It is kind of like looking at my debs photos, I cringe, laugh and almost sympathetically look back at them thinking, I really didn’t have a clue. Th...
Over the years, many folks have joined our gym with the goal of being able to perform one or multiple Chin Ups. This is a noble goal and one that demonstrates an impressive amount of strength, coordination and mobility. As time has passed, we have found numerous ways to accomplish this goal and have...
I have been competing in powerlifting for a few years now. I has been great fun, a fantastic learning experience and something I hope to be doing for the foreseeable future. The most recent competition in July time was the only time (apart from newbie nerves!) I felt anxious or unsure. I have never...
