THE RETURN OF DARK HORSE BARBELL CLUB

6-Week Olympic Weightlifting Workshops at Urban Fitness

The goal of these workshops is to improve your technique and strength in Olympic weightlifting.

Teaching you how to move better with a barbell will establish movement patterns that will not only make you a better lifter but also reduce the risk of injury.

You’ll also learn how to warm up effectively. People underestimate how much success their training session depends on how well they warm up.

We will follow a structured 6-week Olympic weightlifting programing including the classic lifts, squats and accessory work in every session with the goal of either establishing a new PB or simply, to move better.

WHEN AND WHERE

Urban Fitness - 25 College Street, Te Aro, Wellington

* Tuesdays 7:30pm to 9:00pm - Snatch, Squat, Accessories
* Thursdays 6:30pm to 8:00pm - Clean and Jerk, Squat, Accessories

NEXT 6-WEEK INTAKE (capped at 12 people - ONLY 6 SPACES LEFT)

START DATE: Tuesday 24th Sept

END DATE: Thursday 31st October

INVESTMENT

Non Urban Fitness Members $300 - Sign up here

Urban Fitness Members $250 - Contact Mike and he will add it to your Influx account

SAMPLE PROGRAM

A. Every 90 seconds, for 4.5 minutes (3 sets):

3x3 Muscle Snatch + OHS

B.
 Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
*Set 9 = 1 rep @ 92%

C.
 Every 90 seconds, for 9 minutes (6 sets):
Power Clean x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85% of 1-RM Power Clean
*Sets 5-6 = @ 90% of 1-RM Power Clean

D.
 In 15 minutes, establish a 1-RM Front Squat

E.
 Every 2:30, for 10 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 3 reps
(add weight if possible)


Follow us on Facebook and Instagram


WHO IS THIS FOR?

Intermediate to Advanced lifters.

ARE YOU A COMPLETE BEGINNER?

Then you’re option is to complete a minimum of 6 x one on one PT sessions before you may attend these workshops. Contact mike@urbanfitness.co.nz or 021 132 2756 for pricing.

OPEN GYM

If you are a novice or advanced lifer and need a place to train, we have an open gym deal for jut $25 a week. Our barbells and plates are good enough to host Nationals (which we did in 2017). So, it’s def worth getting in touch if you want a decent place to do your own programming. Sign up online here - spaces a very limited.