Member's Corner

COMPETITION – UNILATERAL

Intention: Working on our stability. Unilateral strength training helps build balanced strength, prevent injuries, improve core and joint stability, and train for real-world movement.
UB pull gives us back strength. Competition gives us the opportunity to test our limits and in turn makes us stronger.

Prep: Quad/adductor release, SL glute activation, hang active/passive, plank, deep squat noodle, Bike, ring rows. reverse lunges.
**for those that competed in lifting comp, keep the load light.

3 sets
A1) DB Curtsy Lunge x 8-10 ea (increasing load)
A2) Banded chin ups x 6-8

B) 2 teams of 4 – 40 sec work / 20 sec rest – 16 mins
1. Burpee plate jumps
2. Box get over (use hands)
3. Bike cals MAX
4. Rest

Competition – team with the most calories on the bike wins.

**Coaches try to put at least 1 strong biker on each team.
**Use a 25kg plate for the burpee plate jumps.
**Use hands, knees or feet to get on and off the box any way you can, must go over, cannot go around.

PRACTICE – UB PULL

Intention: Encourage intensity without burnout. Maintain strong form throughout.

Prep: Hang, Pec and lat release, shoulder big 3, Plank or Deadbugs, Nasal breathing awareness, glute activation, 3 point contact hinge with dowel, KB swing practice.

x3 sets
A1) Single Arm DB Deadstop Row x 10 ea 
A2) Ring Row x10

B) x5 rounds – 40 secs on, 20 secs rest. Rest 90 seconds between each round

1. Cardio machine
2. KB Swing (plate GTOH)
3. Renegade Row
4. Battle Rope Waves
Rest 90

**If you have more than 4 people you will need both battle ropes set up, allow the athletes to break the 40sec of work into 2 x 15sec with a 10 sec break if needed to hold good form and not injure shoulders.
**Plate GTOH for beginners instead of KB swing if necessary.

PRACTICE – BACK SQUAT

Intention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RM

Prep: Squat mobility and activation – hip 90/90 rolls, calf stretch, hip distraction. Hip power and jumping prep for B series. OH mobility and shoulder stability. Warm up squat – EBB x 12, add load x 10, add load x 8.

Wave loading – 85% 1rm (cap 20mins):
A1) BB back squat 7,5,3,7,5,3 – at 3110
A2) Squat mobility – adductor rockbacks, calf stretch, frog stretch.
Rest 90 sec

B) 16 min AMRAP

– Deadball shoulder overs x 10 – RX 15kg
– Box jumps x 5
– DB push press x 10
 -DB russian twist x 20
– Any cardio – 8 cals

C) squat recovery – trigger ball TFL, glute med. Couch stretch, calf stretch.

OLYMPIC LIFTING – CLEAN & JERK

Intention: continuing the Clean and Jerk learnings, ironing out any issues from the Lifting Party lifts.

Prep: Rower, SMFR quads/TFL, plate weighted Lat stretch over medball, squat hold, sots press, squats using big toe and heel. Jump and land (big toe and heel). Cobra with reverse hands, chest stretch. squeeze the grape and tighten the rope.

warm up 5 DB push press + 5 DB push jerk + 5 DB Split jerk x 3

3 sets
A1) Rocket Jumps  x 3
A2) Tall BB cleans x 3
A3) BB Jerk balance x 3
A4) BB strict press in Jerk position x 3

B) EMOM 10

Paused BB Clean and Jerk 2 (2 sec pause in each catch position)

C) scapula stability – 3 rounds – partner up (1 coaches, 1 works)
@2020 each exercise (1-3kg)

prone Y’s on 45d bench x 15
prone T’s on 45d bench x 15
prone W’s 90/90 rotations (lucky cats) x 10
supine chest flyes x 10

COMPETITION – UB HORIZONTAL PRESS

Intention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RM

Prep: Pec and lat release, shoulder big 3, SL glute activation, Deadbugs. Supine KB lat activation, EBB 10 rep bench press 5 slow/ 5 fast.

A1) BB Bench press 7,5,3,7,5,3 @21X0
(beginners 3-4 sets of 8-12 reps)
A2) Tall Kneeling band lat pull 3 x 10-12 (optional)

B) AMRAP 18 – increasing ladder for the pushups, make them achievable from the start. Think easy enough to do 10 unbroken. Use the same KB for the entire workout. This is competition, get as high as you can on the push up ladder.

RX 16″ box
RX KB/DB 10kg

– HR Pushups on knees 2, 4, 6, 8, 10 etc
– 10 alt step ups holding 1xKB / DB
– 20 Air squats
– 40 toe taps onto KB
– 100m KB suitcase carry Or Jog

** Competition – Can you do 10 unbroken Hand release push ups on knees? Choose a push up that you could do 10 unbroken from the start. Stay with this push up all the way through. Your push ups do not need to BE unbroken in the workout, but they should stay the same, do not choose an easier push up as the workout gets harder. If pushups are not your strong point, then choose something easy from the start.

PRACTICE – HINGE

Intention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RM

Prep: quad release, shaky shaky, slow squats, squat jumps, 3 point contact hinge with dowel, KB supine lat activation. Deadbugs. breath and brace practice with pelvic floor engagement.

Wave loading – 85% of 1RM (cap 20mins):
A1) BB Deadlift 7, 5, 3, 7, 5, 3 at 31X0
beginners 3-4 sets of 8-12 reps
A2) DB hamstring curl 3 x 10-12 (optional)

B) AMRAP 16

– B stance RDL 8 ea – 
– Tall Kneeling KB around the worlds 8 ea – 
– Cardio 8 cal
– 30 sec rest

C) Plank finisher Tabata (4 min)

Advanced –
20sec tall arm plank – 10 sec elbow plank x 8

Beginner –
20sec plank – 10 sec rest x 8

Intention: Hyrox/DEKA simulation exercise stations.

Prep: Run and jumping prep. Squat and OH prep for wall balls. Shoulder CARs, inchworms, deadbugs, SL glute/quad activation.

3 x 10 min AMRAPs.
Teams of 3 – 45sec work, 30sec rest. Three rounds on each station
After 10 mins is up, athletes all do 100m run (or power walk) together, then rest.

NB: if the class is full (meaning you’ll have one team of 4, make sure they have a station to themselves as they’ll need 2 machines)

Station 1 (45 work / 30 rest x 9)
– Burpee box jumps
– Thrusters
– Row

Rest 1 mins

Station 2 (45 work / 30 rest x 9)
– Sandbag walking lunges
– DB Push press
– Ski

Rest 1 mins

Station 3 (45 work / 30 rest x 9)
– Famers carry
– Squats
– Bike