Day: December 6, 2025

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume and explosiveness, refine our technique under moderate load and walk away each week feeling…

PRACTICE – UB PULLIntention: Big upper back focus in A series. Explosive movements paired with cardio for B series, keep consistent pace – zone 3-4.Prep: T spine, scapular & hip…

COMPETITION – SQUATIntention: Lower body power and corePrep: Pelvic floor awareness in supine, SL glute activation, VM activation, squats into small squat jumpsPlate Game: This does not have to be…

PRACTICE – UB HORIZONTAL PUSH / VERTICAL PUSHIntention: A series – breaking down the thruster movement in A1 & 2. Be strict with tempo before completing 8 x power thrusters.…

OLYMPIC LIFTING – SNATCHIntention: focus on control at all times rather than lifting heavy – we are rebuilding technique. RPE should remain at 5-6 throughout, in order to prioritise technique…

PRACTICE – HINGEIntention: Introducing power, teaching the beginnings of the KB swing, to promote safe movement in this power move.Prep: foam roller quads, adductor stretch, trigger ball glute med, kneeling…