Member's Corner

MENTAL TOUGHNESS – UNILATERAL

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

Prep: mobility for squat and shoulders, shoulder big 3, hip power 3, shoulder CARs, SL glute activation, side planks, big toe activation with band (see video on Trainer WhatsApp).

3 sets
A1) DB rear foot elevated split squat x 6-8ea (use big 30cm box with 4 people, 1 on each side)
A2) Glute focussed SL step ups 14-16″ box rig assisted x 8ea

B) Conditioning zone 3-4 (16 min)
working for 40 sec/ 20 sec rest, working through each station for 4 rounds – work hard for 40s!

– Seated DB seesaw press

– Body weight walking lunges

– Alt KB Gorilla rows

– Suitcase carry (alt sides each round)

C) Finisher – Alt side plank Tabata – 4 min
20s on/ 10s off x 8

OLYMPIC LIFTING – BB CLEAN & 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 (75-80%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

PRACTICE – UB PULL / UB VERTICAL PUSH

Intention: A focus on strong upper body push and pull with rotation. B series, focus switched to lower body – zone 3 to 4 so this should feel uncomfortable but sustainable!

Prep: Lat and pec release & thoracic extension. Swimmers, rhomboid lifts, shoulder big 3. Glute activation, Practice the KB swing movement and prep for jumping.

3 sets
A1) BB/DB strict press x 6-8 @3110
A2) SA ring row rotation x 8-10ea

B) Conditioning 16 min – 4 rounds – 40sec work, 20 rest – zone 3-4 cardiovascular

1. Rower
2. KB Swing (plate GTOH)
3. Bike
4. Box jumps

1 min rest

COMPETITION – SQUAT

Intention: Building volume, work capacity and technical consistency in the Back squat, adding an extra set from last week, with a small increase in intensity.

Prep: How to Brace, pelvic floor awareness in the lift, Pec stretch, trap release, Squat mobility, calf, glute med, hip flexor, adductors. EBB slow (10sec) squat to full depth x4.

All working sets at same load, all reps have a 1 second hold at the bottom of the squat, squat to target if unable to get to full range
A1) BB Back squat 5 x 6 (@67.5% of 1RM or 7-8/10 RPE)
A2) Weighted hip thrust off bench 3 x 10 with a 10sec hold/ max squeeze on last rep

B) Conditioning – Zone 2 nasal breathing – AMRAP 16

– Alt DB Curtsy Lunges x 8 ea

– 1/2 kneeling DB wood chop x 8 ea

– Side plank x 30s ea

C) Competition – MAX Wall sit with 10kg weight plate on knees – (90 degrees) – fight to be the champion of the universe!

COMPETITION – HINGE

Intention: Building volume, work capacity and technical consistency in the deadlift, adding an extra set from last week, with a small increase in intensity.

Prep: Mobility for hinge and push and pull. Glute and hammy activation – bands, hammy walkouts. Lat activation
Andrew Lock glute big 3
How to Brace, pelvic floor awareness in the lift

All working sets at same load

A1) BB deadlift 5 x 6 (@67.5% of 1RM or 7-8/10 RPE)
A2) Seated banded glute abduction x 20

B) AMRAP 6 x 2 – nasal breathing, zone 2

1. Goblet squat x 10 (RX 10kg)
2. Any cardio 8 cals

2 min rest

1. DB close grip floor press x 10 (RX 10kg)
2. Any cardio 8 cals

C) Competition – max hang
** coaches record winning time from all classes on white board.

PRACTICE – UB HORIZONTAL PUSH

Intention: Building volume, work capacity and technical consistency in the Bench press, adding an extra set from last week, with a small increase in intensity.

Prep: How to Brace, pelvic floor awareness in the lift, Hang, band pull apart, banded chest press, SA lat activation, EBB bench press practice pause with full tension.

All working sets at same load, all reps have a 1 second hold at the bottom of the press.
A1) BB Bench press 5 x 6 (@67.5% of 1RM or 7-8/10 RPE) rest 90-120

B) 2 x AMOM 6 – Conditioning – For quality reps – zone 2 NASAL BREATHING

AMOM 6 (40s on/20s off)
– Incline DB Flyes (floor or bench)
– Band Lat pulldown (supine grip)

Rest 90 sec

AMOM 6 (40s on/20s off)
– Mini band Hip thrust off bench (or glute bridge)
– Band Tricep extension

**Set these up as stations with partners alt between the 2 exercises, 4 pax per station, you will need 2 bench for each station. Use long Pink or Yellow cloth bands for tricep extensions, use rubber bands + stick for lat pulldowns

PARTNER WORKOUT – DEKA / HYROX FOCUS

Intention: Teams of 3, one person on each exercise, cardio machine is the timer.

Prep:

AMRAP 9 x 3.
After 9 min AMRAP, teams go for a 200m run (100m power walk for non runners), then 2 min rest before moving to the next station.
** 2 min rest starts when all teams are back.

Station 1
Rower 250m (timer)
Medball sit up wall throws
Ram burpee/devil press

Station 2
Ski 250m (timer)
Sandbag/DB/RAM walking lunge
Box jumps

Station 3
Bike 10cals (timer)
Farmer carry
Deadball slams