Welcome to our next 9-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: September 26, 2026
MONDAY 28th SEPTEMBER - STRONG & FIT
PRACTICE – UNILATERAL – WK 3/4Intention: single leg strength, control and stability. Improve balance and left/right imbalances.Prep: see whiteboard + single leg sit to stand x 10ea and single leg…
TUESDAY 29th SEPTEMBER - OLYMPIC LIFTING
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,…
TUESDAY 29th SEPTEMBER - STRONG & FIT
PRACTICE – UB PULL / VERTICAL PUSH – WK 3/4Intention: Strengthen the shoulders and upper back in the pulling and pushing movements. A strong upper back is needed for our…
WEDNESDAY 30th SEPTEMBER - STRONG & FIT
COMPETITION – SQUAT – WK 3/4Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the squat pattern and strong stable hips.Prep:…
THURSDAY 1st OCTOBER - STRONG & FIT
PRACTICE – HINGE – WK 3/4Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the hinge pattern and Core strength.Prep: see…