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PARTNER WORKOUT – DEKA STYLEIntention: Deka style stations in partners in preparation for the Deka events early next year.Prep: Mobility for shoulders and hips, SL glute activation, shoulder big 3,…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume and explosiveness, refine our technique under moderate load and walk away each week feeling…

MENTAL TOUGHNESS – UB PULLIntention: Power and hip drive focus with DB hang cleans. Mental toughness for the B series. 2 x 8 minutes – 60seconds on each exercise with…

PRACTICE – SQUATIntention: Focus on hip power with the KB clean.Prep: quad release, ankle circles, calf raises, hops, glute activation,Power:1. Banded Broad jumps x 3 (skinny yellow band at hip…

COMPETITION – UB PUSHIntention: A series – breaking down the wall ball movement in A1 & 2. Be strict with tempo before completing 10 x wall balls (hit SWC target…

OLYMPIC LIFTING – BB CLEANIntention: practice makes consistent in our technique for the BB Clean movement pattern. With a focus on a tall torso in the squat landing.Prep: Mobility pec,…