Author: Thea Dupay

PRACTICE – UB HORIZONTAL PUSH AND VERTICAL PUSHIntention: Breaking down and practicing technique for thrusters.Prep: Squat and overhead mobility. Quad, lat and glute activation. Jumping/burpee prep.Thruster warm up/prep x 3…

PRACTICE – HINGEIntention: Hip powerPrep: release pecs, lats, traps, feet, quads, adductors, glutes, hamstrings. Activate glutes, hamstrings, upper back, chest.4 setsA1) BB Deadlift x 6 – 8 (RPE 6-7)A2) DB…

COMPETITION – UNILATERALIntention: Unilateral exercise to improve balance, stability and core engagement and is important for improving imbalances on left and right sides!Prep: trigger ball release for the pecs, glute…

PRACTICE – UB PULLIntention: Building Upper Body and Hip StrengthPrep: Rower, Ski, foam roller lats, hang, trigger ball scaps, shoulder big 3, mini band glute activate, shoulder CARs, Bear crawl…

PARTNER WORKOUT – DEKA STYLEIntention: full body conditioning and fun with partnerPrep: Mobility for shoulders and hips, SL glute activation, shoulder big 3, bike/rower,Partners working at the same time at…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume and explosiveness, refine our technique under moderate load and walk away each week feeling…