SESSION NOTES: Moderate Barbell Conditioning (932-939) Complete the unbroken reps for time at 60% max. Every time you break a set, complete ten reps of the penalty movement/s. This session contains one element of each of the four major barbell movement types,...
SESSION NOTES: Moderate Barbell Conditioning (928-931) Progress through the barbell movements with the rep schemes and weights as listed. This session contains one element of each of the four major barbell movement types, through a combination of powerlifting...
Want to use COVID-19 to improve your skills? Want to get your first pull-up? Master double unders? Hold a handstand? Or maybe something more advanced like an iron cross? As we all march towards the 'acceptance' phase of the COVID-19 grief cycle, we're beginning to see...
SESSION NOTES: Moderate Barbell Conditioning (924-927) Complete two rounds of the nine movements, each at the required weight. This session contains one element of each of the four major barbell movement types, through a combination of powerlifting and Olympic...
SESSION NOTES: Moderate Barbell Conditioning (920-923) For time, using three bars, each at 60% max. 4, 8, 12, 16, 20 reps of exercise one. 10, 10, 10, 10, 10 reps of exercise two. 20, 16, 12, 8, 4 reps of exercise three. This session contains one element of each of...
The best exercise to build a bigger deadlift... is the deadlift. The Law of Specificity tells us so. But that doesn't mean it's the only way to build a bigger deadlift. And there's a small group of exercises that have a huge amount of science behind them - exercises...
SESSION NOTES: Moderate Barbell Conditioning (916-919) For time, using two bars, each at 60% max. 4, 8, 12, 16, 20 reps of exercise one. 20, 16, 12, 8, 4 reps of exercise two. This session contains one element of each of the four major barbell movement types, through...
SESSION NOTES: Heavy / Moderate Barbell Conditioning (983, 993) For time. 10, 9, 8…3, 2, 1 squat clean and jerk. First set at 50% max, increase by 5% each set. or: For time. 12, 11, 10…3, 2, 1 squat clean and jerk. First set at 30% max, increase by 5% each set. ...
SESSION NOTES: Heavy / Moderate Barbell Conditioning (982, 992) For time. 30 squat clean and jerk at 75% or 60% max. This session contains just one exercise which covers all four movement patterns of a Heavy Barbell Conditioning session; anterior chain (or...
SESSION NOTES: Heavy / Moderate Barbell Conditioning (981, 991) For time. Five rounds of: 5 or 10 squat clean and jerk (75% or 60% max), 60s or 120s rest. This session contains just one exercise which covers all four movement patterns of a Heavy Barbell...
You’ve probably heard of a 12 week nutrition challenge. Perhaps you’ve even done one. And it probably went really well. Maybe you weighed and measured what you ate. You dropped a bit of weight and had more energy. And you built some really good nutrition habits… or...
SESSION NOTES: Heavy / Moderate Barbell Conditioning (952-955, 980, 990) Complete 9, 6, 3 (or 18, 12, 6 for moderate) unbroken reps of the programmed movements at 70% (60% for moderate) of your max. This session contains one element of each of the four major...
SESSION NOTES: Heavy Barbell Conditioning (908-915) Complete the unbroken reps for time at 75% max. Every time you break a set, complete five reps of the penalty movement/s. This session contains one element of each of the four major barbell movement types,...
There's no denying that the COVID-19 pandemic has impacted the way the world exercises. We've been dealt a whole hand of challenges. And while each of these can be overcome, we have to be smart about how we adapt. Perhaps the biggest change has been to the transition...
SESSION NOTES: Heavy Barbell Conditioning (904-907) Progress through the barbell movements with the rep schemes and weights as listed. This session contains one element of each of the four major barbell movement types, through a combination of powerlifting and...
SESSION NOTES: Heavy Barbell Conditioning (900-903) Complete two rounds of the nine movements, each at the required weight. This session contains one element of each of the four major barbell movement types, through a combination of powerlifting and Olympic...
At the time of writing, and with the world in the grips of COVID-19 social distancing, social media is littered with posts of long, gruelling workouts going down in garages and home gyms around the world. We think this is amazing! To see people sharing their efforts...
SESSION NOTES: Heavy Barbell Conditioning (896-899) For time, using three bars, each at 75% max. 10, 8, 6, 4, 2 reps of exercise one. 5, 5, 5, 5, 5 reps of exercise two. 2, 4, 6, 8, 10 reps of exercise three. This session contains one element of each of the four major...
SESSION NOTES: Heavy Barbell Conditioning (892-895) For time, using two bars, each at 75% max. 10, 8, 6, 4, 2 reps of exercise one. 2, 4, 6, 8, 10 reps of exercise two. This session contains one element of each of the four major barbell movement types, through a...
SESSION NOTES: Heavy / Moderate Barbell Conditioning (769-772, 979, 989) In 15 minutes, progress as far as possible through an unbroken (touch and go) ladder (1, 2, 3… reps) of the movement/s. 75% / 60% max. This session contains one element of each of the four...
SESSION NOTES: Heavy /Moderate Barbell Conditioning (765-768, 978, 988) Complete the exercises every one / two mins until failure, starting with one rep each and increasing each exercise by one rep each round. One bar per exercise, each at 75% max (60% for moderate)....
SESSION NOTES: Heavy Barbell Conditioning (761-764) For time. With one bar, 5x60%, 4x65%, 3x70%, 2x75%, 1x80%. Rest 2 mins, then 5x65%, 4x70%, 3x75%, 2x80%, 1x85%. Rest 2 mins, then 5x70%, 4x75%, 3x80%, 2x85%, 1x90%. Rest 2 mins. Complete all three rounds for exercise...
We are creatures of habit. The vast majority of what we do every day is a result of routine. We go through our days segueing from one task to the next – a repetitive and predictable stream of events. It’s no wonder we find it so difficult to introduce new habits and...
The are a few key rules that the human body plays by when building strength. Physiology textbooks give these names like ‘progressive overload’, ‘specificity’, ‘diminished returns’, reversibility’, ‘specific adaptation to imposed demands’, ‘general adaptation syndrome’...
SESSION NOTES: Heavy Barbell Conditioning (724-727) For time. With two bars, complete 5 (70% max), 4 (75% max), 3 (80% max), 2 (85% max), 1 (90% max) reps of each of the two movement, change your own weights. This session contains one element of each of the...
SESSION NOTES: Heavy / Moderate Barbell Conditioning (720-723, 976, 986) As many rounds as possible in ten minutes of 3, 2, 1, 3, 2, 1, 3, 2… reps (or 6, 4, 2 for moderate). This session contains one element of each of the four major barbell movement types,...
The COVID-19 pandemic that has consumed the planet has left a lot of people worried that they’ll lose all the strength they’ve built in the gym. Research supports this fear, showing that we can expect to lose up to 10% of our strength after a training break of just...
If you’re like a lot of people, you’re worried that all the hard work you’ve put in to exercise over the last few months or years is all going to drain away. With the closure of gyms around the country, it’s a real concern. So are you right to worry? And is there...
SESSION NOTES: Heavy Barbell Conditioning (716-719) Three rounds of the two movements, increasing weight each round to find a max. First set at 70% max. One rep of the first exercise every 15 seconds for 10 reps. 60s rest. One rep of the second exercise every 15...
At Range of Motion, we use a battery of four tests to test absolute strength. We define absolute strength as the ability to lift an external weight (that is, not your body weight). Having more strength has a raft of health and fitness benefits for the general...