Bench Press 5 x 5 – Test your 5 Rep Max. Work up to a heavy set of 5.


12 Min AMRAP
6 Manmakers AHAP
6 Burpee Box Jumps 24/20”

12 Min AMRAP
6 Manmakers AHAP
6 Burpees

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.


6:30pm Session, get your Gymnasty on with Coach Lou.


squat therapy, bodyweight squat, better squat, improving squat, mobility

What is it: A squat performed whilst lightly holding a vertical pole (you can use part of a squat rack/pull-up rig for example.)

How to do it: Stand almost an arms length away from the pole with a shoulder width stance. Take hold of the pole with both and hands and sit back into the squat, using the pole to keep you upright and keep you from falling backwards.

Focus on: Maintaining a beautiful, upright, deep squat with perfect form. Create a little movement at the bottom, using the pole to stabilize you. Whilst keeping your feet planted, move your body a little in each direction before bringing your weight back to the center. If you find a particular tight spot, create further smaller movement around that area. Continue for 2-3 minutes. This will help to loosen up and create a better bottom position for the squat.

Advanced tip: Take less and less of a grip on the pole with each squat, until you are only using your fingertips on the pole to guide you into position.

squat therapy, bodyweight squat, better squat, improving squat, mobility


So, wadda ya bench?

So, wadda ya bench?

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD Strength & Conditioning.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Saturday October 10th at 9am.

Free class for all, does not count as one of your weekly visits.