Author: Thea Dupay

OLYMPIC LIFTING – BB SNATCHIntention: focus on control at all times rather than lifting heavy – we are rebuilding technique. RPE should remain at 5-6 throughout, in order to prioritise…

COMPETITION – HINGEIntention: Developing speed and power in the hip extension with tempo in the RDL and Hang Cleans. The A series will prep the body for the Hang Clean…

PRACTICE – UB HORIZONTAL PUSHIntention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.Prep: Cardio machine. Calf, pec, hip flexor stretch. chest, glute and…

PRACTCE – UNILATERALIntention: Functional single arm/leg work to improve core/back activation, helps correct strength imbalances and improves posture and stability.Prep: upper back, knee, hip and ankle mobility – rockbacks w/t-spine…

PRACTICE – UB PULL / VERTICAL PUSHIntention: Upper back and shoulder strength Prep: Lat and trap release, shoulder blade mobility, Squat mobility for depth, shoulder big 3, glute activation.3 Sets –…

PARTNER WORKOUTIntention: Fun partner workout preparing for SWC ROX!Prep: cardio 1 min, release quads and shoulders, activate chest, glutes, lats.Working in pairs together for 60 sec, then 30s rest. Stay…