Author: Thea Dupay

Strength Program – 8 Week OverviewThis cycle is all about building strength through volume, patience and precision. We’ll focus on controlled weights, great technique and consistent tension — leaving every…

EASTER MONDAY – PUBLIC HOLIDAYIntention: Fun team full body workout.Prep: mobility for shoulders, hips and back, activation for shoulders and hips.Team workout – 36 mins Teams of 3Stay on each…

OLYMPIC LIFTING – BB SNATCHIntention: speed and shoulder stability in the snatchPrep: (10 min) Hang, rolle lats and quadsdowel pass-throughsHip distraction – bandedAnkle mobility – bandedLight overhead squats – band…

PRACTICE – UNILATERALIntention: unilateral work to help eliminate inconsistencies from right to left sides of the body, and help us with our balance. We also want to emphasise the strong…

PRACTICE – UB PULLIntention: Building upper back strength and power in the row and single arm control and stability in the press.Prep: Thread the needle, t-spine extension over roller, rhomboid…

COMPETITION – SQUATIntention: thoracic extension in the BB front squat with a focus on depth, hence the target you are squatting to today. **Notice where your body compensates and try…