Day: April 11, 2026

Strength Program – 9 Week OverviewOver the next 9 weeks, we’re taking you through a structured strength journey designed to help you feel stronger, more confident, and more capable under…

PRACTICE – UNILATERALIntention: unilateral work to eliminate inconsistencies from right to left sides of the body, and help us with our balance.Prep: hang, shrugs, band pec stretch, couch stretchside lying…

OLYMPIC LIFTING – BB Clean and JerkIntention: Getting strong and familiar in the BB Clean and Jerk ready for the lifting party in June.Prep: Bike/Rower 12 cal (damper 10), trigger…

COMPETITION – UB PULL / UB VERTICAL PUSHIntention: Strong chin up practice with controlled eccentric, paired with a single arm overhead press to work on left/right discrepancies. B series is…

PRACTICE – SQUATIntention: Building volume, work capacity and technical consistency in the Back squatPrep: How to Brace, pelvic floor awareness in the lift, hip flexor release, glute med release, Lat,…

PRACTICE – HINGEIntention: Building volume, work capacity and technical consistency in the deadlift.Prep: Mobility for hinge and push and pull. J curl (unloaded), Glute and hammy activation – bands, hammy…