Category: Member Resources

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…

COMPETITION – UB PULLIntention: Building upper back strength and power in the pull movement. Plenty of opportunity to work on the clean movement in the competition B series. Quality reps with…

PRACTICE – SQUATIntention: focus on powerful hip extension in the squat cleans.Prep: foam roller quads, ITB, adductors, glute med, Lats. SL glute activate, adductor activationankle circles, calf raises, 2 foot…

PRACTICE – UB PUSHIntention: Working on a powerful push out of the bench press and deadlift. Stay strict on the tempo!Practice for thrusters in B series with a descending ladder.…

OLYMPIC LIFTING – BB SNATCHIntention: getting comfortable with the bar overhead, and upper back strength in the pull under.Prep: Lat, trap, pec, scap, sub scap release. Quad, adductor, glute med…

PRACTICE – HINGEIntention: This phase is all about building hip power, today we aim to learn the technique of the KB swing with a strong foundation of repeated movement patterns.Prep:…