Christian Pedersen

We hope you have enjoyed our latest strength cycle and are ready to test yourselves with a 1RM back Squat. make sure you book in to save your spot to take up the challenge. Im sure we will see a bunch of PR’s today. Fizz up and get in here.

Next strength cycle will feature a lot of paused reps but much more about that tomorrow for now just focus on today.

Christian

Monday 010719

Strength Testing: Back Squat

15 min to find New 1RM

MetCon: E3M for 15min

30 Dual DB Squats 22.5/15kg

10 Burpee Bar Muscle Ups

Bing active during winter is super important in staying happy and motivated. What is even more important is being consistent with your training sessions. There is no point in doing one massive session a week and being too sore and tired and broken for the rest of the week. This will most likely lead to injury and you wont enjoy your training if it means it destroys you for the rest of the week.

The first thing you need to find out is, can you motivate yourself to start training? If thats the case start with something small like a walk or jog. The main thing here is you get out of the house and get some fresh air. If you can’t get yourself training. You need to find a friend or a group who can help you with motivation. It has been mentioned a million times before by many people but its true. Training with someone else can be extremely motivating and fun. Having someone there to train with motivates you to get out of bed or makes you do it after work rather than driving straight home. Especially on the bad days when you don’t feel like training, they will be there to make sure you do it and you will feel much better afterwards. Thats the consistency you need that will help you through winter.

Why not text a friend today and make them come for a walk or jog or workout. If you are the motivated one, motivate someone else today to train with you. Don’t take no for an answer, we both know its going to be good for them.

Christian

Thursday 270619

Strength: Back Squats

3 x 1 @ 95% of old 1RM

1 x 10 @ 80% of old 1RM

MetCon: 15 min AMRAP

10 DB Overhead Squats 22.5/15kg

15 TTB

20 Box Jumps 24/20′

We only have 4 spots left for SPC Barbell Club with Declan. Get in quick if you want to be part of this first 4 week cycle. Every 4 weeks we offer this program up again and so on for the rest of the year.

Also it is very important that you book into these classes. You will be able to book into our new class SPC Barbell Club later today. This will help us keep track of who is signed up and how many spots we need to fill.

Christian

Wednesday 260619

MetCon: 15 min EMOM

1st: 10 Power Snatches 45/30kg

2nd: 200m Run

3rd: 16 KB Goblet Lunges 32/24kg

Straight Into

1 RFT

30 Power Snatches 45/30kg

600m Run

48 KB Goblet Lunges 32/24kg

We have restructured our Olympic Lifting Program which will be running throughout the rest of the year in 4 Week Training Cycles. Each 4 Weeks will have a specific focus. There will still be an emphasis on technique above all else which will help everyone in the long run.

As you all know, Coach Declan is a very accomplished weightlifter and he will be in charge of the program. If you are struggling with the Snatch and Clean & jerk in any way you need to sign up for this program now.

Price for the program is $80 up front or you can upgrade your weekly membership just get hold of us now. There will be a max of 16 people per class. Strictly bookings only. Specific membership options for the program are also available. Contact us for more info.

Session Times will be Tuesday 6.30pm & Sunday 11.30am.

Start date: Will be Tuesday 2/7 6.30pm

Get hold of us now to book your spot.

Christian

Thursday 200619

Strength: E2M for 10 min

2 Power Cleans + 1 Split Jerk

Build in weight

At 12:00

E2M for 6 min

3 Deadlifts

At 20:00

For Time

1200m Run

30 Dual KB Clean & Jerk (AHAFA)

Wednesday 190619

MetCon: 15 min EMOM

1st: 7 Burpees + 7 TTB

2nd: 200m Run

3rd: 16 KB Goblet Squats 32/24kg

Straight Into:

2 RFT

14 Burpees

14 TTB

400m Run

32 KB Goblet Squats 32/24kg

Thursday 130619

Strength: E2M for 10 min

1 Power Clean

1 power Clean & Split Jerk

@ 12:00

E2M for 6 min

3 Deadlift

Build in weight

MetCon: 3 RFT

50 Wall Balls 9/6kg

50 Sit Ups

Its getting colder and with that, harder to get warmed up. This means we have increased warm up time to make sure we are ready to work hard in the cold. We want to stay on time with the extra work so make sure if you have anything you would like to do specific to your warm up, that’s not included in the class warm up, do it prior to class. The warm ups will move from easy to harder movement as normal, there will just be more of them. If there is anything that need to be modified for you let the coach know and as always we can help you with modifications to make sure you get the best warm up.

The main thing is we get you all warmed up enough that you can workout at the same intensity as always without the worries of getting injured due to cold muscles. Remember if you can stay fit and healthy and build a base strength and fitness level over these next 3 months, you are going to be set for pushing the intensity and strength over the warmer months. On the other hand, if you get injured now, you will have to spend most of your base building months rehabilitating and you wont get as much time to base build. This could put you on the back foot from the start so be smart over Winter.

Christian

Tuesday 110619

Strength: Back Squat

3 x 5 @ 85%

1 x 10 @ 75%

MetCon: 2 Rounds of

4 min AMRAP

15 Front Squats 40/30kg

15 Burpee Over Bar

2 min Rest

4 min AMRAP

15 Push Jerks

15 V-Ups

2 min Rest

Thursday 060619

Strength: E2M for 10 min

1 Clean Pull

1 Power Clean

1 Split Jerk

Build in weight

MetCon: For Time

1200m Run

100 Wall Balls 9/6kg

Declan came away with a Gold medal, Amanda with a Silver medal and P Dawg had a massive 125 C&J PR at South Island Champs over the weekend. Huge congratulations, you all did awesome. Also, Otago Weightlifting came away with both Top male and female teams too. Huge effort from everyone. Way to represent the Otago weightlifting community. Amazing work. On to bigger goals, good luck with the rest of the year to all the Otago lifters.

Christian

Wednesday 050619

MetCon: For max Rounds & Reps

3 min AMRAP

max Burpees

1 min rest

4 min AMRAP

20 Thrusters 40/30kg

20 Sit Ups

1 min Rest

5 min AMRAP

15 TTB

30 Air Squats

1 min Rest

6 min AMRAP

20 Hang Power Cleans 40/30kg

20 Push Jerks

We all agree Dunedin is an awesome place to live. Especially during summer. Not many places can beat Dunedin on a nice summers day. But there are a couple months every year where things turn and it gets dark and cold and we are in those months now. You wake up in the dark and you go home from work in the dark. Its getting harder to get out of bed to do the early morning training session and its harder to motivate yourself to stay in town to do the evening class before going home.

An awesome way to get motivated to turn up is making sure you are training with someone else. If you know they are waiting for you at the gym you are not letting them down by not turning up. We keep saying it but it bares repeating, The hardest part is turning up. When you get there its easy to start training.

If you are starting to struggle just know that there are always members and a coach here waiting for you to turn up. We will make sure you get a high energy and motivating session in no matter if its 6am or 6.30pm.

Christian

Tuesday 040619

Strength: Back Squats

3 x 1 @ 90%

1 x 10 @ 70%

MetCon: 3 x 4 min AMRAP : 4 min Rest

5 Power Snatch 60/40kg

15 Box Jumps 24/20′

20 Push Ups