Back squat

20140818 Monday Max Effort

So, after the excitement of the European Inferno, and the following well needed rest week we see our training move from the summer cycles of a conditioning bias, back into some progressive Max Effort strength training. Strength days will run on a Monday, Wednesday and Friday, and feature a new, pre warm up, mobility and activation section. The Conditioning on these days will be short and sharp. Tuesday and Thursday will give us time to work on skills and longer conditioning workouts. 

If you want to find out a little more about our Max Effort prgramming you can find it here at my old blog.

I can not stress enough the importance of keeping records of your lifts and training times. this will be vital for this next phase of training. You must know your numbers! 


A) Mobs & Acts

B) Warm Up

C) Back Squat 5,5,5,5,5*

D) Condititioning  

3 rounds

15 kb swing 24/16

10 pull ups

E) guided cool down


* increase load each set working towardsbest effort for final 5 - No Failure

BarBell Club

Week 7 Session C


Strength is a choice…choose to be strong

20140804 Monday

With less than a week to go before the European Inferno in Cardiff, we have a sneak perview of some of the workouts. If last year's competition was anything to go by this is going to be an awesome weekend. More details can be found at

A) 4 min TC- 90 DU then AMRAP OH lunges

B) Back squat 4x4

C) Conditioning


KB swing

Box jump

Down n ups

after each round run 200m


Strength is a choice…choose to be strong

20140729 Wednesday

Wednesday at CrossFit HG3 sees us working on some glute activation before turning our attention to our strength element, back squats. Today we will be do 5x5, so work up to about 75% of your 1RM then a further 5 at the same weight.  As ever remember form is paramount! Our conditioning element sees a cheeky couplet for 21-15-9 before repping out the rest of the time cap with rounds of Cindy - Enjoy!

A) Glute Activation Work 

B) Back Squat 5x5

C) Conditioning 

12 Minute Time Cap



Double  Unders

then AMRAP



When training, the correct workout gear us all important!

Strength is a choice…choose to be strong