Member's Corner

PRACTICE – UNILATERAL

Intention: unilateral work to eliminate inconsistencies from right to left sides of the body, and help us with our balance.

Prep: hang, shrugs, band pec stretch, couch stretch
side lying leg raises, Mcgill sit up, side plank, SL glute activation.

3 sets
A1) DB FFESS 6-8ea (beginner – no DB, raise the height)
A2) Wall Dead bugs x 10ea

B) EMOM 12 – zone 3-4 cardio effort

1. SA DB High pull x 10 Left (regress to SA clean)

2. Goblet tall kneeling to stand x 10 Left (regress to box step up)

3. SA DB High pull x 10 Right

4. Goblet tall kneeling to stand x 10 Right

C) Tabata – Alt between 2 exercises – 4 min – 8 x 20s on / 10s off

Side Plank

Wall sit

OLYMPIC LIFTING – BB Clean and Jerk

Intention: Getting strong and familiar in the BB Clean and Jerk ready for the lifting party in June.

Prep: Bike/Rower 12 cal (damper 10), trigger ball foot, quads, pecs, lats, traps, scaps, sub scap. Hip opener. Shaky Shaky, jump to touch, stick Complex, EBB complex.
5 Muscle Clean
5 Front squat (slow)
5 Push press
5 Jerk

A) Power Clean and Jerk 5 x 3 (70-75%of 1 RM)

**use the same weight as A series
B1) Clean high pull 3 x 5
B2) Paused front squat 3 x 5

C) AMOM 6 – rest the remainder of the minute
1. Heavy Double DB OH hold x 30s
2. 1 x round of Durante
10 hollow rock
10 V up
10 Tuck up
10 sec hollow hold

COMPETITION – UB PULL / UB VERTICAL PUSH

Intention: Strong chin up practice with controlled eccentric, paired with a single arm overhead press to work on left/right discrepancies. B series is a competition and also zone 3-4, so get your game on!!

Prep: Cardio 1 min, T-spine extension over roller, thread the needle, shoulder CARs. Upper back, shoulder and core activation. Teach how to brace in both chin up position and over head.

3 sets
A1) Eccentric chin ups 10sec 
A2) Half kneeling DB over head press x 8-10 @31X0
** no bands for chin ups. Set up so that athletes are able to either do a small jump (see video) or start the eccentric at the top of the chin up (use BB and floor)

B) Partner Competition – ‘I Go You Go’. (17 min)
30 sec max effort then swap with partner. Stay on each station for 5 rounds each (5 mins). The team with the highest calorie score are the winners!
**Get teams on the same equipment if its smaller group as this will make them work harder to ‘beat’ the other teams score. Coaches write the winning team on the white board so other classes can get competitive!

Station 1
Bike

Rest 60s

Station 2
Ski

Rest 60s

Station 3
Rower
**Keep foot straps loose for easier transitions

C) Shoulder recovery stretches – pec, lats, traps, scaps, delts

PRACTICE – SQUAT

Intention: Building volume, work capacity and technical consistency in the Back squat

Prep: How to Brace, pelvic floor awareness in the lift, hip flexor release, glute med release, Lat, trap, pec release. Glute and adductor activation. EBB slow squats to your full depth. ADD load and squat again, repeat until you get to required weight for A series.

All working sets at same load, all reps have a 1 second hold at the bottom of the squat, squat to a target if unable to get to full range.

A1) BB Back squat 4 x 6 tempo 21X0 (65% of 1 RM or 7/10 RPE) rest 60secs
A2) Mini band monster walks x 40 (yellow mini band around the feet / separate the floor with feet 10 x Left, 10 x right, 10 x forward, 10 x backward) rest 60secs 

B) For QUALITY reps 16, 14, 12, 10, 8, 6 – expected intensity – zone 2 NASAL BREATHING

Alt DB Curtsy lunges

Seated alt SA DB Z press (sit against box or on bench if unable to hold straight back)

C) Recovery stretches for quads, glutes and shoulders eg. Trap release on BB, couch stretch, glute stretch.

PRACTICE – HINGE

Intention: Building volume, work capacity and technical consistency in the deadlift.

Prep: Mobility for hinge and push and pull. J curl (unloaded), Glute and hammy activation – bands, hammy walkouts. Lat activation

All working sets at the same load, (65% of 1 RM or 7/10 RPE)

A1) Deadlift 4 x 6 @3110
rest 60
A2) Plank x 30s – focus on intense hold for short period to fire up the core for the next lift
rest 60
** coaches – give athletes a gentle nudge at hip to encourage full body tension

B) Conditioning – AMRAP 16 – zone 2, NASAL BREATHING

– KB sumo deadlift x 12 
– Push up x 10
– Ring rows x 12
– Any cardio machine 8 cals or 150m run
** Push ups – use bands on rig, BB incline, encourage ladies to get to the floor.

C) Trigger ball/foam roller recovery – glutes, TFL, hamstrings, lats etc

PRACTICE – UB HORIZONTAL PUSH

Intention: Building volume, work capacity and technical consistency in the Bench press

Prep: How to Brace, pelvic floor awareness in the lift, pec and trap release, lat and chest activation, EBB warm up on bench x5 slow / x5 fast,

All working sets at same load, all reps have a 1 second hold at the bottom of the press.
A1) BB Bench Press 4 x 6 (65% of 1RM or 7/10 RPE) rest 60
A2) SA band lat pulldowns with Lat squeeze 3 sec hold x 8ea

B) For quality reps – 30s work / 30s rest x 8 at station 1 and 2, alternating between the 2 exercises.

Station 1
– Renegade rows 
– Alt SA DB bench press

Rest for 2 minutes

Station 2
– Dead bugs with foam roller
– Superman Y raise hold with dowel

C) Stretches for chest, shoulders and upper back eg. child pose, thread the needle.

PARTNER WORKOUT – DEKA / HYROX FOCUS

Intention: Hyrox/DEKA partner workout fun

Prep: foam roller release work, hang, cardio 1 min, shoulder 90/90, shoulder CARs

Teams of two. Pairs stay on each station alternating between the two exercises for 4 rounds – 45s on / 15s rest (4 mins). 15 sec rest together. 1 min rest btn stations. (35 min)

Station 1
RAM/DB/sandbag walking lunges
Ski-erg

1 min rest

Station 2
DB thrusters (RX 5kg)
Sled push/pull (tank – gear 3 + 30kg)

1 min rest

Station 3
Farmers carry (RX 17.5)
Bike

1 min rest

Station 4
Burpee broad jumps (shuffle back)
Medball sit ups (14lb)

1 min rest

Station 5
Deadball shoulder overs (RX 15kg)
Rower

1 min rest

Station 6
Box step overs (RX 24inch)
DB push press (RX 5kg)

1 min rest

Station 7
Devil press/RAM (RX 5kg)
Goblet squat (RX 10kg)