Day: October 14, 2025

Barbell Program – 6 Week OverviewWe’re kicking off a new 6-week Barbell phase with a clear focus on progression in both the Hinge (Deadlift) and Squat movements. Please take note of the training schedule…

Practice Day – UB Horizontal PushIntention: Composure in the heavy Bench press, learning to hold tension throughout the lift. If last week felt easy, go heavier this week.Prep: Pec release,…

Mental Toughness – HingeIntention: Find your 7-8 RPE and stick with it for all sets. TnG requires athletes to hold tension through posterior chain for the full 5 reps. If…

Practice Day – UnilateralIntention: Practicing the Lunge pattern, find a weight that allows you to get your full range while using good technique to stabilise the hips and torso. For…

Competition Day – UB PullIntention: Chin-ups engage your back and core muscles, helping you develop a strong, stable upper body, they mimic real-life pulling movements, making you stronger for everyday…

Clean & JerkPrep: rounded Pec release, thoracic roll, 1 arm hang with push, leaning hang, banded wide arm row,1 min rowfoam roll T spine15 light KB swing pull scaps stay…