Welcome to our next 8-week training block!This phase is all about building lean muscle while getting stronger.You’ll focus on lifting heavier in your main compound movements while using accessory exercises…
Day: August 22, 2026
MONDAY 24th AUGUST - STRONG & FIT
PRACTICE – UB HORIZONTAL PUSHIntention: Shoulder stability and strength endurance in the A series, compromised cardio, unilateral strength endurance in the B seriesPrep: see white board.3 x Triset @ RPE…
TUESDAY 25th AUGUST - OLYMPIC LIFTING
OLYMPIC LIFTING – BB CLEANIntention: refinining details of the C+J movement, and building OH press strength to match strength ability of cleansPrep: Bike 20 cals, Mobility for OH range –…
TUESDAY 25th AUGUST - STRONG & FIT
PRACTICE – UNILATERALIntention: Unilateral work to improve L&R discrepancies and greater balance and stability.Prep: see white board3 setsA1) Cossack squat x 6-8ea Rest 60sA2) Copenhagen holds x 30s ea Rest 60s B)…
WEDNESDAY 26th AUGUST - STRONG & FIT
COMPETITION – UB PULL / VERTICAL PUSHIntention: Shoulder / upper back strength in the A series. Compromised cardio, unilateral strength endurance in the B series.Prep: see white board.3 x trisets…
THURSDAY 27th AUGUST - STRONG & FIT
MENTAL TOUGHNESS – SQUATIntention: Leg strength in the A series, Mental and physical resilience training in the B series.**if competing in SWC ROX, go easy.Prep: see white board3 setsA1) KB…