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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…

COMPETITION – UNILATERALIntention: Working on our stability. Unilateral strength training helps build balanced strength, prevent injuries, improve core and joint stability, and train for real-world movement.UB pull gives us back…

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.…