Author: Thea Dupay

PRACTICE – UB PULLIntention: Encourage intensity without burnout. Maintain strong form throughout.Prep: Hang, Pec and lat release, shoulder big 3, Plank or Deadbugs, Nasal breathing awareness, glute activation, 3 point…

PRACTICE – BACK SQUATIntention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RMPrep: Squat mobility and activation – hip 90/90 rolls, calf stretch, hip distraction.…

OLYMPIC LIFTING – CLEAN & JERK Intention: continuing the Clean and Jerk learnings, ironing out any issues from the Lifting Party lifts. Prep: Rower, SMFR quads/TFL, plate weighted Lat stretch…

COMPETITION – UB HORIZONTAL PRESSIntention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RMPrep: Pec and lat release, shoulder big 3, SL glute activation, Deadbugs.…

PRACTICE – HINGEIntention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RMPrep: quad release, shaky shaky, slow squats, squat jumps, 3 point contact hinge with dowel,…

Intention: Hyrox/DEKA simulation exercise stations.Prep: Run and jumping prep. Squat and OH prep for wall balls. Shoulder CARs, inchworms, deadbugs, SL glute/quad activation.3 x 10 min AMRAPs. Teams of 3…