Day: September 5, 2026

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…

PRACTICE – UB HORIZONTAL PUSHIntention: Upper body strength and corePrep: See whiteboard3 x Triset @ RPE 6-7 / 10 – Allow 15 min A1) BB Bench press – 1 &1/4…

OLYMPIC LIFTING – BB SNATCHIntention: to re-engage the body with the movement patterns required that assist in performing quallity snatches + Oly prehabPrep: SMR neck and upper back, activate core,…

COMPETITION – UNILATERALIntention: Strength endurance in the A series, learning to manage fatigue.Prep: See whiteboardA) AMRAP 20 – Strength Endurance**Spend 5 minutes building to 80% of 1RM or 7-8 /…

PRACTICE – UB PULL / VERTICAL PUSHIntention: Upper body pull and push strengthPrep: see whiteboard3 sets (15 min)A1) SA DB Strict Press x 8-10ea A2) SA DB Row x 8-10ea B) 2…

COMPETITION – SQUATIntention: Strength endurance in the A series, learning to manage fatigue.Prep: see whiteboardA) AMRAP 20**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for…