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 29, 2026
MONDAY 31st AUGUST - STRONG & FIT
MENTAL TOUGHNESS – UB HORIZONTAL PUSHIntention: Upper body strength for posture, joint health, athletic performance, and everyday function.Prep: See white board3 SetsA1) BB / DB 1 & 1/4 Bench press…
TUESDAY 1st SEPTEMBER - OLYMPIC LIFTING
OLYMPIC LIFTING – BB SNATCHIntention: to re-engage the body with the movement patterns required that assist in performing quality snatches + Oly prehabPrep: SMR neck and upper back, activate core,…
TUESDAY 1st SEPTEMBER - 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 60sB) 3…
WEDNESDAY 2nd SEPTEMBER - STRONG & FIT
PRACTICE – UB PULL / VERTICAL PUSHIntention: upper body strength and rotationPrep: see white board3 x trisets (15min)A1) DB/BB strict press x 8 @21×1A2) DB/BB thruster x 8A3) Plate Russian…
THURSDAY 3rd SEPTEMBER - STRONG & FIT
PRACTICE – SQUATIntention: Lower body strength. Strengthening the quads and hamstrings to help protect our knee jointsPrep: see whiteboardA1) KB goblet Cyclist Squat x 8-10Â A2) DB Hamstring curl x 8-10Â B)…