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MOBILITY: Jan 06-12, 2014.

January 5, 2014 by ·

  MON January 06/13 FOCUS – Superficial back line TUES January 07/13 FOCUS – Cervical/Thoracic spine and torso rotation WED January 08/13 FOCUS – Chest and upper back THURS January 09/13 FOCUS – T-Spine and front rack position FRI January 10/13 FOCUS – Hip Flexors and Superficial front line

OLY: Jan 06-12, 2014.

January 5, 2014 by ·

Gang – I am going to be getting on ALL of your cases very soon as I want you all to take part int eh Synergy Strength SWA Weightlifting Competition February 08, 2014.  This is an in house comp, so much of the nerves of competing are gone, not travel, no unfamiliar places, tonnes of […]

POWER: Jan 06-12, 2014.

January 5, 2014 by ·

  MON January 06/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats – build to a single at 90% then, 5×3 @ 80% B. Bench Press – build to a single […]

H&F: Jan 06-12, 2014.

January 5, 2014 by ·

Tonnes of seminars happening throughout the month of January – more info will be outlined in bold red print on the day that it is occurring.  All seminars are FREE and are meant to improve your knowledge, practice, and capacity within the specific movements and their application. MON January 06/13 WARM-UP – walking – on toes, on heels, […]

OLY: Dec 30-Jan 05, 2014.

December 29, 2013 by ·

This last Comp phase takes us right into the Synergy Strength OLY open competition on February 08, 2014.  I think it would be great if you all decide to try out a competition, some are looking for qualifying numbers for Nationals and others their first competition.  Larger comps re always more fun and if you […]

MOBILITY: Dec 30-Jan 05, 2014.

December 29, 2013 by ·

  MON December 30/13 FOCUS – Four corners of the hips TUES December 31/13 FOCUS – Shoulders and overhead position WED January 01/13 Gym Closed for New Years Day THURS January 02/13 FOCUS – Hip flexors and superficial front line (from head to toe on the front line) FRI January 03/13 FOCUS – Thoracic spine + Rotational

H&F: Dec 30-Jan 05, 2014

December 29, 2013 by ·

  MON December 30/13 WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, thruster technique with empty bar WOD –  A. AMRAP in 8 minutes […]

POWER: Dec 30-Jan 05, 2014.

December 29, 2013 by ·

  MON December 30/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats – build to a single at 87.5% then, 4×4 @ 75% B. Bench Press – build to a single […]

GYMN: Dec 30-Jan 05, 2014.

December 29, 2013 by ·

  TUES December 31/13 GYM closed at 7pm for New Years Eve – no gymnastics class today THURS January 02/14 A. Cartwheels – progressions for 15-20 minutes – try multiple in a row B. Ring skin the cats x5-10 C. Back lever progressions – 10 minutes with extended holds or progressed positions. D1. Bar muscle-up […]

POWER: Dec 23-29, 2013.

December 23, 2013 by ·

  MON December 23/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats x1 @ 85%, 3×5 @ 70% B. Bench Press 3×3 @70% TUES December 24, 2013 Gym Closed For […]