Member's Corner

COMPETITION – HINGE

Intention: Finding confidence under the bar, using an even and strong foot drive from the floor. Finishing the lift with a glute driven full hip extension, standing up straight not pushing hips forward. This weeks focus is on even / balanced feet and foot drive.

Prep: Squat/hinge mobility. Good mornings, hip 90/90 switches, monster walks, banded lat pulls, counter balance squats. Explain and practice even foot weight distribution in lifts.

3 sets
A1) BB deadlift x 6-8 @31X0 (RPE 7-8)
A2) DB cyclist squat x 8-10
Rest 60s

B) Competition – Partners – ‘I Go You Go’ – 30 sec max effort then swap with partner.

Stay on each station for 4 rounds (4 mins).
60 seconds to move to the next station.
The team with the highest score are the winners!

** give teams a mini white board to record their cals. Write the winners and score on the main white board for other classes to beat.
** rower – keep foot straps loose for smooth / quick transitions

Station 1
Bike

Station 2
Ski

Station 3
Rower

C) Trigger ball/roller recovery – TFL, glutes, quads, calves

OLYMPIC LIFTING – BB CLEAN & JERK

Intention: UB strength and practice for the BB clean

Prep: 1 min row
foam roll T spine
15 light KB swing
Hollow hold 30s
1 min FR mobility on rig (30s ea side)
Power clean drills –
10 rack delivery
10 tall muscle cleans
10 FR squats
10 tall cleans – pull under quick
* 10 OH press in full squat
* 10 clean grip OH squat

3 Sets
A1) Touch n go power clean 4 x 3 reps (light)
A2) Hand stand 3 x 20sec hold (wall walks)
Seated straight leg DB OH press hold.

B) 4 x BB Complex add load
1 Power clean
1 Front Squat
1 Split / push Jerk

C) GRACE – 30 clean and jerks for time
* choose something you are comfortable going OH, or just do the BB clean.

PRACTICE – UNILATERAL

Intention: Strengthening both left and right side of the body for better balance and less chance of injury

Prep: release quads, adductors, SL glute activation, abdomninals, adductor activation,

3 sets
A1) DB Weighted box step ups x 8ea
A2) SL banded hamstring curls x 10ea
A3) Wall push dead bugs x 8ea

B) For Time

16 * 14 * 12 * 10 * 8

ALT SINGLE LEG SQUAT – use a plate, sticks or rings if unable to hold steady

* 200m Run / 10 cal bike

C) Finisher – Plank to Hollow – Tabata = 4 mins of 20s on /10s off

MENTAL TOUGHNESS – UB PULL

Intention: A big upper body A series, practicing chin up technique with a tempo bench press. Members will need to get their game on for the mental toughness B series as the AMRAP time increases and exercises are added.
Focus this week is even balanced feet and foot drive, use this in the goblet squats of B series

Prep: pec stretch, scap mobility, trap release, shoulder big 3, scap push up, scap pull up. Slow burpees, squats, deadbugs.

3 sets
A1) 10 sec eccentric chin ups x 3-5 – floor or band assisted
A2) DB bench press (neutral grip) x 8-10 @31X1

**coaches practice the floor assisted chin up to in the right position, feet can stay on the floor the whole time, use the legs to get back up, our focus is on the eccentric not the concentric load.

B) Mental toughness – AMRAP 3, 6 & 9 min (60sec rest between AMRAPS)

AMRAP 3

– Burpee x 5
– DB goblet squat x 5

rest 60

AMRAP 6

– Burpee x 5
– DB goblet squat x 5
– Double DB straight leg sit up x 5

rest 60

AMRAP 9

– Burpee x 5
– DB goblet squat x 5
– Double DB straight leg sit up x 5
– DB push press x 5

PRACTICE – SQUAT

Intention: focus on a solid upright spine supported by a strong midline brace and upper back muscles.Focus this week is on even balanced feet and foot drive into the floor.
Perfect for driving out of the squat and pushing in the press.

Prep: Mobility for squat depth, eg. calves, ankles, hip flexor, lower back. Activation for glutes, adductors, knees, abdominal brace, upper back and shoulders.

3 sets for strength
A1) BB Zercher Squat x 6-8 use tempo 31X1 
A2) Hamstring curl x 10-12 (swiss ball, DB, bands)

B) Not for time – 4 rounds

8 x Burpee broad jump / step back

8 x Alt DB clean and press 

8 x Cal Cardio Machine – Nasal breathing

C) Finisher – Olympic plate hold out front to OH – Moby – Flowers – every time he says Sally up, plate goes OH, Sally down, plate comes back to the front hold, arms stay straight the entire time.
beginner option
advanced option
**coaches have this song ready in the recent search list.

EASTER GOOD FRIDAY – PUBLIC HOLIDAY

Intention: Fun full body conditioning workout.

Prep: Legs for lunges and running, glute power & activation, calfs and ankles. Hip mobiity for step overs.
A fun group warm up to get the heart rate up.

Decreasing ladder 10-1 reps
**cap 30 mins

1. DB walking lunges (L&R = 1 rep)
2. Deadball shoulder overs
3. Box step overs
4. DB over head sit ups

In between each round, go for a 150m run (8cals bike)

Team finisher
– MB Russian twist (clients sat in line, Russian twist position)
– DB plank pull throughs (clients in a line & pass DB through)

EASTER SATURDAY – PUBLIC HOLIDAY

Intention: Partner fun, compromised cardio training for Deka / Hyrox

Prep: release quads, calves, pecs and lats

Partner workout working with your partner at the same station. 120 sec of work / 60 sec Rest – 1 round (30min)

1. Loaded lunges RX 15kg

2. Rower

3. Box step overs RX 24″

4. Med ball sit ups RX 14lb

5. Ski erg

6. Farmer carry RX 17.5kg DBs

7. Bike

8. Deadball cleans RX 20kg

9. Sled push/pull (both sleds) tank + 30kg gear 3 / Sled + 15kg

10. Ram Burpees 10kg / Devils press 5kg DBs

Finisher – Run x 3 – doggy daycare – in teams – 3-4 athletes running at the same time