MON December 16/13 – Prep 2, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) B. Jerk from rack 60-70%x3, 75%x2, 3(80-85-90%x1) C. Clean 60-65-70-75-80-85%x2, 90-95%x1, 2(80-85%x2) D. Front squats 60-65%x4, 70-75%x3, 2(80-85%x2) E. Press 4×4 TUES December 17/13 – Prep 2, Week 2 REST DAY WED December 18/13 […]
GYMN: Dec 16-22, 2013.
December 15, 2013 by ·
Congrats Coach Connor on 2nd Place in the WORLD!
December 13, 2013 by ·
Last week our powerlifting Coach Connor competed in the Commonwealth & Oceania Powerlifting & Benchpress Championships 2013 in New Zealand, in the 83kg unequipped class. It was an exciting meet and many of us watched from afar on the live feed. Here is how it played out: SQUAT: 235kg/517lbs successful, 250kgs/551lbs successful and 4kg meet […]
HIIT AND WEIGHT LOSS
December 13, 2013 by ·
BOSS’s programming and recommendations are someone unique compared with the average international exercise physiology or strength and conditioning organization. It is also unique compared with what you’d see on the CrossFit main site or Jillian Michael’s blog. I’m often asked, when the rest of the world is saying that the best way to lose weight […]
HELP BRIGHTEN CHRISTMAS for one SYNERGY FAMILY in need
December 11, 2013 by ·
Some of you may have joined us this summer for the LIFT/RUN FOR BIG RED to help raise money for the McLeod Family – SYNERGY members. This past year Geoff had a incident at the office causing him to be hospitalized and then finding out he had multiple brain tumors. In September, the doctors weren’t […]
SQUAT DEEP FOR INCREASED POWER DEVELOPMENT AND JUMPING ABILITY
December 10, 2013 by ·
As most of you know BOSS recommends training the squat frequently and when training the squat to utilize a deep squat variation. Deep squatting improved performance, decreases the chance of injury, and improves strength levels much more effectively than does a partial ROM squats. When one compares the benefits of three variations of the squat […]
GYMN: Dec 09-15, 2013.
December 9, 2013 by ·
TUES December 10/13 WARM-UP Gymnastics warm-up WOD A. HS walking practice with spotters – 20 minutes B. One armed lever on box – 5 minutes of play Strict volume for the following (coach will explain rep schemes) C1. HSPU’s strict C2. Pull-ups strict pronated C3. T2B strict 5 rounds THURS December 12/13 WARM-UP Gymnastics […]
MOBILITY: Dec 09-15, 2013.
December 8, 2013 by ·
Thats right MOBILITY is new to Synergy Strength. We will be offering classes everyday of the week – the schedule is; Monday – 5:00pm, Tuesday 5:00pm, Wednesday – 9:00am, Thursday – 5:00pm, Friday – 9:00am We are creating a mobility program that will provide the most effect and efficient way to improve your flexibility. This program will also enhance […]
H&F: Dec 09-15, 2013.
December 8, 2013 by ·
First Day in the new facility on Monday – boy am I excited to you all to get in and enjoy the new workout areas. We have been working on this new location for much longer than most know. Check out a couple of the great photos of the new space; – Great Panoramic of […]
OLY: Dec 09-15, 2013.
December 8, 2013 by ·
This is the first week int eh new facility and you will be using your new platform. I look forward to a great week of lifting and a great week of settling in to the new space with you all. MON December 09/13 – Prep 2, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM […]
