Member's Corner

PRACTICE – UB HORIZONTAL PUSH & VERTICAL PUSH

Intention: 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 in the tank after each set. The goal of this phase (8 weeks) is to build volume and develop the technical base that will later turn into maximal strength during the intensification phase. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: Release pecs, lats, traps, quads, activate chest, shoulders, glutes. Practice pelvic floor awareness with breath, practice 360 brace. Ready ankles and calves for jumping.

3 Sets
A1) BB Bench Press x 10-12 (RPE 6-8)
**you should finish sets feeling like you could keep going, not grinding
A2) 1/2 kneel SA DB / KB OH press x 8-10ea – strong core and glute squeeze

B) Decreasing Ladder (for quality movement) – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

– Pushups – incline, bands, knees
– Deadball clean over shoulder – strong hip extension
– Broad jumps

C) Winter Olympic Finisher – X-country – AMRAP 6
Challenge: single leg strength endurance
Winner: who does the most rounds

– Mountain climbers x 20 (10ea)
– Ski erg x 5 cals
– Skater jumps x 20 (10ea)
– Alternating jump lunges x 20 (10ea)  (reg to reverse lunges)
– 30 sec plank

**start on different stations and make sure they get off the ski asap

COMPETITION – HINGE

Intention: 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 in the tank after each set. The goal of this phase (8 weeks) is to build volume and develop the technical base that will later turn into maximal strength during the intensification phase. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: Release quads, thoracic, hamstrings, calves. Activate glutes, lats, upper back, practice 360 brace / pelvic floor with breath, even weight distribution in the feet.

3 Sets
A1) BB Deadlift x 10 (RPE 6-8)
**you should finish sets feeling like you could keep going, not grinding
A2) Heavy DB Hip thrust x 10 (2 sec hold at top maximum squeeze)

B) 2 x AMRAP 7
**split the group up into 2 teams of 4

AMRAP 7
– Seated box jump x 3 – practice jumping from seated on bench onto box using leg drive and brace, start low and work up in height of box

3 min rest

AMRAP 7 – Competition
– Rower erg for maximum distance in pairs, swap every 200m (think leg power and control NOT fast cardio)

C) Winter Olympic Finisher – Downhill racing

Challenge: Quad burn!
Winner: Longest wall sit

– Jump squats x 20 (** coach led, these all need to counted and completed together as a group so that everyone starts the wall sit at the same time)
– Wall sit for ALAP (must be 90deg)

PRACTICE – UNILATERAL

Intention: Unilateral exercises help weight‑lifting athletes by correcting side‑to‑side imbalances, improving stability, and reducing injury risk—all of which support stronger, safer lifting. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: release adductors, traps, quads, activation for shoulders, hip abduction and adduction, SL glutes, SA Lats, obliques, practice 360 brace / pelvic floor with breath eg. breathing out on effort.

3 Sets
A1) Assisted Ipsilateral loaded SL RDL x 10ea
A2) SA KB deadstop row x 10ea

B) EMOM 12 (moderate DB load)
**Coach a solid hip extension in the push press, and a good brace in the static split squat, use 2 DB in the split squat held down by sides.

1. SA DB push press (R) x 8-12
2. DB Split squat (R) x 8-12
3. SA DB push press (L) x 8-12
4. DB Static Split squat (L) x 8-12

**Repeat for 3 rounds total, work for approx 30-45 sec with 15-30 sec rest inside the minute.

C) Winter Olympic Finisher – Curling
Challenge: strength endurance in low lunge hold, followed by precision of the ball
Winner: who gets the ball closest to the middle of the disc (you are allowed to knock other balls out of the way)

Low lunge hold for 30s on L leg, then roll a trigger ball and have it land as close to a numbered disc as possible – select one winner

Repeat on right leg

**If anyone ties – then it’s a play off between the two, they just choose their best leg and do one round
Play off for position 3 and 4 as well

OLYMPIC LIFTING – CLEAN & JERK

Intention: refining the technique of the C+J movement, and building OH press strength to match strength ability of cleans

Prep: Mobility for OH range, Shoulder OH Stability,
Glute and Brace activation for the Jerk. Jerk landing practice. Focus today on completing the full movement pattern.

4 rounds
A1. BB Deadlift x 4 with a 4 sec pause below knee (don’t jerk the bar off the floor – control)
A2. BB High hang Power clean x 6 (2 secs pause in the dip and the catch positions)

4 rounds
B1. 6 strict press
B2. 8 push press

Winter Olympic Finisher – Every 3 minutes for 4 rounds

Winner: Everyone wins a team event!

5 cal bike or row and
6-8 clean and jerks (BB or DB’s)

PRACTICE – UB PULL

Intention: 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 link for a lot of women.

Prep: pec stretch, scap mobility, trap relsease, shoulder big 3, scap push up, scap pull up, hollow hold, superman, Glute activation, jumps with hip extension. practice holding the ribs in and stacked over pelvis in the hanging position like the hollow hold. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

3 sets
A1) 10 sec eccentric Chin ups x 3-5 – floor assisted
**coaches practice this first to get the Bar 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.
A2) Seated high to low band Lat row x 8-10 (focus on keeping the lats engaged)

B) 4 rounds – 20 mins total – 30 sec work / 45 sec rest
**In partner alternate exercises each round so we have enough equipment, everyone rests at the same time. Maximum output for the 30s of work. each round is 5 mins

Station 1
P1. Dead Ball Slams
P2. Bike

Station 2
P1. MB sit up
P2. Shuttle Run

C) Winter Olympic Finisher – Biathlon – AMRAP 8
Challenge: accuracy  
Winner: the team with the best accuracy
– Cardio machine x 60s all out effort!
– Followed by throwing a glute band into black box (8m away)

PRACTICE – SQUAT

Intention: 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 in the tank after each set. The goal of this phase (8 weeks) is to build volume and develop the technical base that will later turn into maximal strength during the intensification phase. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: Adductor, quad and hip flexor release, pec and trap release, glute / glute med, VM (knee) activation, upper back and shoulder activation. practice the hip hinge into the squat and using the glutes to finish hip extension. practice 360 brace / pelvic floor with breath eg. breathing out on effort.

3 Sets
A1) BB Back squat x 8-10 (RPE 6-8)
**you should finish sets feeling like you could keep going, not grinding
A2) Hamstring curls x 10-12 (swiss ball, DB, banded)

B) AMRAP 16
**Sandbag carry is the timer for all stations, change to next station, rest station after the burpees. For the jump to touch you need a touch point approx 6 inches above hands when standing tallest with hands above head. hang a short band above to touch if not quite tall enough. If unable to jump and touch, athlete is required to reach both hands as high as possible with glutes and abs engaged.

– Sandbag Carry x 100m (timer)

– KB alt Gorilla rows

– Burpee jump reach to touch (looking for full hip extension)

– Rest

C) Winter Olympic Finisher – Moguls – 4 rounds for time
Challenge: mental toughness
Winner: the fastest 

– Ski jump x 20
– Cross body Mountain climbers (Send knee to opposite elbow) x 20
– Box jumps x 6

PARTNER WORKOUT

Intention: Partner fun Deka style training to keep the compromised cardio training going in readiness for SWC Rox

Prep: Mobility for running, jumping. Glute, shoulder activation, hip extension, brace and breath, ankle and calf.

In partners – 4 x AMRAP 8
I Go You Go.
P1 does both exercises while P2 rests then swap, continue for 8 min

1. AMRAP 8
Rower 6 cal
Box step overs 6ea

90s rest

2. AMRAP 8
Bike 6 cal
Dead ball cleans 6

90s rest

3. AMRAP 8
Ski 6 cal
DB farmer carry 6

90s rest

4. AMRAP 8
10m Shuttle run 6
Devils press 6

**4 pax per station, move the rowers and skis so they are next to each other and not in the way of the runners, keep bikes near the shuttle run.

Winter Olympic Finisher – Ski jump

Challenge: Jump distance
Winner: the team that completed the longest distance

Split the group up into 2 to 4 even teams. Everyone completes 10 broad jumps and the teams get as far as they can when they add all of their jumps into one continuous line. Eg. Person 1 does 10 jumps up and down the track or outside, person 2 takes over from where person 1’s feet finished on their last jump. Person 2 completes 10 jumps, then person 3 takes over etc.

Cheering is necessary!

**skiing is tough on knees! If anyone has injury or niggles, we recommend they become the official scorer and cheer squad rather than risk doing more damage