Training Mon 28/4

– Complete 4 rds of this circuit
a1) 20 squats rest 10 sec
a2) 24 walking lunges r 10 sec
a3) 30 Mountain climbers r 2 min then repeat a1-a2-a3 x 4 rds

3 rds of 500 Metre row/ run 2 min rest.

Well done to No 17 Trainer/Athlete Amy Laffan on her 1st place finish this weekend in A weightlifting competition in Cork. Sorry we couldn’t be there to support Amy!


Today is a rest day! Lots of my clients travel frequently. There is always some form of training you can do, I personally never travel without a skipping rope.

Try this wrokout
50 double unders,
swim 40 metres ( approx)
50 Down and ups
50 aisquats
50 Double unders.

Training 25/4/14

Warm up and stretch accordingly.

1 min Box step 20 inches
1 min rest 1 minute burpees 1 min rest
1 min skipping 1 min rest x 5 rds

Knees to elbows, 3 sets of max effort reps strict.

Here is a video of Coach Sophie working on her Muscle up technique, her consistency and hard work is really paying off! She couldn’t do a strict chin up 3 years ago.We promote long term progressions, no quick fixes, drill the skill work!

Training 24/4/14

-Warm up and stretch accordingly.

a1)Static lunge x 10 either side
a2)single arm dumbel shoulder press x 20 either arm
a3) 15 burpees. rest 60 sec then repeat x 4 rds

side plank 3 x 30 sec either side

What do you do when your on holidays and you cant get to the gym?

Wednesday 16/4/14 Training

How is everyone progressing with training?

I’ve been getting some great feedback already. If you have a specific goal please let me know as I can give some additional training if there is enough demand.

-3 sets of max effort chins.
-3 sets of max effort press- ups
-500 Metre row @ 85 % rest 2 min x 3 rds