Category: Member Resources

OLYMPIC LIFTING – BB SNATCHIntention: speed and shoulder stability in the snatchPrep: (10 min) Hang, rolle lats and quadsdowel pass-throughsHip distraction – bandedAnkle mobility – bandedLight overhead squats – band…

PRACTICE – UNILATERALIntention: unilateral work to help eliminate inconsistencies from right to left sides of the body, and help us with our balance. We also want to emphasise the strong…

PRACTICE – UB PULLIntention: Building upper back strength and power in the row and single arm control and stability in the press.Prep: Thread the needle, t-spine extension over roller, rhomboid…

COMPETITION – SQUATIntention: thoracic extension in the BB front squat with a focus on depth, hence the target you are squatting to today. **Notice where your body compensates and try…

PRACTICE – UB HORIZONTAL & VERTICAL PRESSIntention: Practice holding tension though the whole body with the 1 and 1/4 bench.Prep: chest openers, thoracic extension, scap push ups, hip 90/90 switches.…

PARTNER WORKOUTIntention: Full Body conditioning in teams of 3 for maximum funPrep: shoulder big 3, hang, SL glute activate, monster walks, rower technique, Ski technique, bike technique, teach how to…