Day: January 31, 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…

PRACTICE – SQUATIntention: Continuing to work on T Spine extension with the Front Squat, the barbell will be lighter than back squat, but slightly heavier than last week, focus on…

COMPETITION – UB HORIZONTAL PUSH AND VERTICAL PUSHIntention: Breaking down and practicing technique for thrusters.Prep: Squat and overhead mobility – Adductor stretch, hip flexors, shoulder cars. Quad, shoulder and glute…

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

OLYMPIC LIFTING – CLEAN AND JERKIntention: UB strength and practice for the BB cleanPrep: 1 min rowfoam roll T spine15 light KB swingHollow hold 30s1 min FR mobility on rig…

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…