Author: Thea Dupay

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…

Barbell Program – 6 Week OverviewThis phase lands right in the middle of our Lifting Party, prep focuses on developing Absolute Strength – lifting the heaviest load possible for a…

PRACTICE – HINGEIntention: Deload week before the lifting party, Hip and Leg powerPrep: trigger ball quads, calf and ankle mobility/stability, Glute and hamstring activation. Technique focus for the Deadlift. Making…