We're about to start another cycle of the popular Strength Division, but we have a couple of spaces left to fill. Sessions will run on Tuesdays 630pm and Fridays 530pm. Here's a quick word from Coach Craig about what you can expect.
A couple of weeks ago the latest Strength Division participants finished up their
course and WOW...we had some amazing results. These guys really put in the
effort for the last couple of months and saw some serious gains; not only in
their strength put also in their mobility and positioning for all three of the slow lifts. Massive records were hit on the squat and deadlift. Some of the
awesome results were:
- Shayne annihilating his old numbers and increased both his deadlift and squat by 20kgs! Deadlift: 190kg Squat: 143kg. (note from Daz - Shayne has been with us for 4 years, and training consistently, so these kind of PR's are amazing!!)
- Coops increased her deadlift to 117kg and lifted it like it was nothing.
- Laura increased her press by 5 kg - The press is hardest to increase so 5kg is massive in 10 weeks!
Not only did these guys make awesome progress but they're all more confident now getting under the bar, lifting the bar and putting some weight on the bar. More confidence with these lifts makes hitting PR's and heavy metcons easier to tackle.
A strong athlete is a confident athlete!
Back Squat 5 x 3 (5 x 5)
Press 5 x 5 (5 x 8)
Heavy weight across. Alternate between each exercise, resting as needed.
- if 3RM back squat is less then 100/60kg and 5RM press less than 50/30kg
then do the set x rep scheme in brackets.
Then 2km row (Leaderboard skill)