Day: January 17, 2026

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…

COMPETITION – SQUATIntention: re introducing the BB front squat to help promote strong T spine extension,this will mean that the Barbell needs to be much lighter to focus on technique,…

PRACTICE – UB HORIZONTAL PUSH AND VERTICAL PUSHIntention: Breaking down and practicing technique for thrusters.Prep: Squat and overhead mobility. Quad, chest and glute activation. Jumping/burpee prep.Thruster warm up/prep x 3…

MENTAL TOUGHNESS – HINGEIntention: using variation in our hinge to target slightly different muscles and promote a more upright torso, it is also less range of motion which can allow…

PRACTICE – UNILATERALIntention: Unilateral exercise to improve balance, stability and core engagement and is important for improving imbalances on left and right sides!Prep: trigger ball release for the pecs, glute…

COMPETITION – UB PULLIntention: Building upper body strengthPrep: Rower, Ski, foam roller lats, hang, trigger ball scaps, shoulder big 3, mini band glute activate, shoulder CARs, Bear crawl 1 length,…