If you’re looking to increase your lean muscle mass, then this session is for you. It features an upper body strength exercise at the beginning, followed by a 20 minute circuit.
What weight should you use? For the strength exercise you should go 75-80% of your 1RM. For the circuit, go pretty light. The aim is to get in as many quality reps in the allocated 40 seconds work.
If you have any questions, please get in touch!
Inconsistency with training but hitting too numbers considering.
Another snatch and clean and jerk day but power variations this time hitting a 3 position complex.
1. Power snatch + hang power snatch + high hang power snatch
5 box jumps 30" + 50 single unders after every set.
2. Power clean + hang power clean + high hang power clean + split jerk
5 lateral box jumps left 20" + 5 lateral box jumps right 20" + 50 single unders after every set @crossfitstagsanddoes@rigginglines51 #conditioning#strength#powersnatch#powercleanandjerk#powerclean#boxjumps#singleunders
A menu breakdown | The Arrow Club
@thearrowclub we like to work closely with our clients to ensure that they progress in the most sustainable way possible.
We create a bespoke weekly menu with our clients, made up of foods they love. As you can see if you swipe right, we break the meals down into calories and macros for eductational purposes.
We teach our clients the contents of different foods and how they might affect them.
Each week we tweak their macros and change their TAC menus making sure they are progressing towards their goal.
We rotate a calorie deficit every 4 to 6 weeks with a diet break and bring our clients up to their maintenance calories.
On the days our clients can’t follow their TAC menu and need to adjust we advise them to use the principles of flexible dieting.
They continue to use the stats we have given them and input their foods into a calorie tracker.
This way they can remain flexible to any situation - surprise work drinks , holidays , business lunches etc. This allows them to stay accountable to their goals and over time will create a healhty mindset towards food.
If you’re interested we help online & face to face so drop us an email on the address below!
📍Cape Town || @thearrowclub
Lay the foundations....
High volume kipping pull ups, C2B and bar muscle ups don’t happen by chance, they come from developing a base of strength and technique.
With around 6 months until the next open, we want to help you make the transition from the scaled division to the RX division by the time October comes around.
Our revamped foundation programme launching on the 29th April will look to develop all the movements you will need to master to do this and will focus on your Olympic weightlifting technique, gymnastic strength and skill, all round strength and your conditioning.
With progressions pathways for movements like muscle ups, HSPU and handstand walks, join us now and make the jump!
For more information click the link in our bio.
Two of my favorites
HIP TRUST AND GOOD MORNINGS
As I already have like 100 posts about Hip Thrust 🤪 I decided to tell you about Good Mornings.
Play with your feet position. Try the one where you bring your heels together and toes out. Try to exclude your lower back. Your hips this is what has to move. 90° position between your upper body and a floor gives the most tension to your glutes, however, I would play by your feelings. If you feel your back is getting into a play adjust a bit. I like to keep tension during the duration of the exercise, meaning you squeeze your glutes and keep them that way all the time.
PLEASE READ. Nobody cares about your excuses. Nobody cares about what you tell yourself to feel better about the fact you don't even try. Everyone has an excuse as to why they aren't living their dreams.
No time. No money. They don't like me. I don't live in the right place. I don't know how.
Get over yourself. And get over your bullshi*t. Nobody is going to save you and hand you everything you've ever wanted.
If you think about something for long enough, you can always find an excuse. You can always view the glass as half empty, and devise some story as to why you are where you are.
You can find a way, or you can find an excuse. And if you want something bad enough, you fill find a way. Early mornings, late nights, social sacrifice, moving country, risking fear and failure. If you aren't prepared to endure all of these things, then don't complain about your lack of results. Accept that you are lazy, and get over it.
Or you can decide to make things happen, and pursue your dreams.
It's your choice.
💬Questions | DM
🔗Website | Coming soon
🔵Twitter | @AidanCurran_