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Strength – a lifelong pursuit


As anyone who has trained here for a while has realised, we utilise the barbell in our training in a major way.

Strength is one of the components of fitness that take the longest to develop, thus we spend a lot of time on it.

After that initial honeymoon period when you pick up a barbell for the first time and make amazing progress for months on end, PR’ing almost every time you come in the gym, you will find progress tapering off.  Now you have to work hard if you want to get your name up on that PR Board!

One of the things you can do to help those PR’s along, is your approach to the bar.

We’ve talked in the past about your set up ritual.  Whenever you set up to perform an exercise, make all the steps leading to your start position and actual lift  consistent and correct. We want this to be second nature so that  you don’t cloud your mind with details about where your feet go, how the bar feels in your hand or exactly when you’ll take in that last breath. This will also mean you can confidently focus all your attention on effort.

The mindset you have as you set up to start the lift is also very important.

It’s just you against the barbell, so if you go into the pre lift ritual doubting your ability, you aren’t doing yourself any favours right?

Get psyched, get confident, even get a little angry. No, please don’t ask me to slap you around the head, that is a little TOO hyped up….  but do I see quite a lot of this at lifting meets.

Every time you lift something heavy at the gym it’s you against the weight.  If you doubt yourself, the weight will win.

So trust your technique, be a little cocky, believe in yourself!  And win the fight!

REP YOUR CLASS WITH THE MILLION KG CHALLENGE.  Record your training volume each day, and the first class to reach the 7 figure mark gets breakfast on us.  Sets x reps x weight lifted, a bit of math to work on after your physical culture….. :)



5 x 5, building

10 DB Row
10 DB Power Cleans
15 Situps

AMRAP in 7 mins

Strict Pullups
5 x 5
5 x 5

10 Pushpress
10 Burpee Box Jump Over
10 Russian Swing
Rest 1min
5 rounds

Hang Power Clean + Power Clean (+ Front Squat)

10 Slamballs
15 Wallballs
20 cal Row
AMRAP in 8mins

Deadball Shoulder + Offset Lunge(Squat)



Hang Squat Snatch
3 x 3, building
3 x 1.1.1, building

5 Power Snatches 60/40kg
10 TTB
15 Pushups
3 rounds

5-10 EM x 10

25 Wall Balls 9/6kg
50 Double Unders
Rest 1min
5 rounds

Hang Squat Clean + Squat Clean
- build to a heavy set

3 Power Clean 80/55kg
6 Ring Dips
9 Box Jumps 75/60cm
12 KB Swings 24/16kg
AMRAP in 8mins

Back Squat
3 x 3

Girl Friday

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