Category: Member Resources

OLYMPIC LIFTING – CLEAN & JERKIntention: refining the technique of the C+J movement, and building OH press strength to match strength ability of cleansPrep: Mobility for OH range, Shoulder OH…

PRACTICE – UB PULLIntention: Practicing our technique in the chin up and row for a stronger upper back, leading to a more balanced body. UB Pull is usually the weakest…

PRACTICE – SQUATIntention: We are looking to maintain consistent technique under a lighter load, RPE – rate of perceived exertion is a 6-8 out of 10, leaving a few reps…

PARTNER WORKOUTIntention: Partner fun Deka style training to keep the compromised cardio training going in readiness for SWC RoxPrep: Mobility for running, jumping. Glute, shoulder activation, hip extension, brace and…

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…

PRACTCE – SQUATIntention: Continuing to work on T Spine extension with the Front Squat, the barbell will be lighter than back squat, but slightly heavier than last week,focus on technique,…