Week 10 - What’s on?
Another big training week is underway at Unity 4, our functional fitness and Olympic weightlifting gym in Oswestry. This phase of the programme focuses on rebuilding strength after the Open, improving gymnastics skills, and developing the engine needed for longer conditioning workouts.
Our training blends strength training, gymnastics, Olympic weightlifting, and conditioning workouts, helping athletes of all levels progress in a supportive community environment.
Strength Training – Week 11 Post-Open Rebuild
We’re currently in week 11 of our post-Open rebuild cycle, focusing on moderate to heavy lifting (78–82%). This phase is all about building strength and refining technique ahead of retesting. No misses allowed – every lift counts toward your progress in the gym.
Gymnastics Skill Development – Week 5 of 6
This week, our gymnastics focus continues, with athletes working on ring and bar muscle-ups and improving strict pull-up strength. These exercises are perfect for functional fitness enthusiasts in Oswestry who want to build upper-body strength, control, and stability.
This Week’s Functional Fitness & Conditioning Workouts
Our strength and conditioning sessions in Oswestry combine engine-building, technical lifts, and high-skill gymnastics. Expect:
Back Squat doubles at 78–82%
Snatch cycling with power snatch + snatch balance complexes
Conditioning pieces ranging from tight intervals to longer grindy workouts
Monday MOVE – Emerald
Pair-based squat cleans with handstand push-ups (HSPU) for strength and shoulder endurance.
Tuesday LIFT – Olympic Weightlifting
These sessions now prepare athletes for The Lift Off, focusing on clean & jerk and snatch technique.
Wednesday MOVE – Forest Green
A tough bike, kettlebell, and toes-to-bar triplet designed to challenge endurance and grip strength.
Friday MOVE – Lime Green
High-skill overhead and rig work to build upper-body strength, shoulder stability, and gymnastics proficiency.
Saturday LIFT – Olympic Weightlifting
Further Olympic weightlifting training sessions preparing athletes for The Lift Off, focusing on lifting technique, speed under the bar, and barbell confidence.
Saturday TEAM – Spearmint
Partner-based conditioning with long carries and burpee box get-overs, designed to build endurance, teamwork, and functional fitness skills.
Sunday SWEAT – Rufus
A full Dri-athlon session (Ski, Row, Run, Bike) to develop aerobic capacity, pacing strategy, and total-body conditioning.
Strength & Accessory Training This Week
Monday: 3×2 Back Squat – building lower-body strength
Wednesday: Bar Muscle-Up – gymnastics skill development
Friday: 5×3 Power Snatch + Snatch Balance – overhead strength & technique
Saturday: Mini Pump Core – accessory work for lifting performance
Unity 4 News & Events – Oswestry Gym Community
💃🕺 Members Social – 25.04
Mark your calendars! A fun event for Unity 4 members in Oswestry. Details to be released soon.
🏋️ The Lift Off – 23.05
Our in-house Olympic weightlifting meet in Oswestry:
4 teams, each led by a coach as team captain
Each athlete gets 3 attempts per lift (Clean & Jerk + Snatch)
Scores added to the team total, calculated via WILKS
Expect a day of epic lifts, cheering, and community fun. Register now in the app to secure your spot!
