Member's Corner

PRACTICE – HINGE

Intention: To experience lifting heavy in prep for the lifting party. Heavy lifters to learn to pull back effort in conditioning B series after the heavy neural load in A series.

Prep: Brace and PF cues. Posterior chain & overhead mobility. Lat, glute and hamstring activation. Vertical stick three point warm up. Warm up deadlift, EBB 10 reps, add load 8 reps, add load 6 reps, add load ready for the first set in the wave.

Each set increases intensity and decreases in reps. The second wave starts heavier than the first. If lifting very heavy, you must take rest before lifting heavy again.

Eg. set 1- 5 reps at 20kg, set 2 – 3 reps at 25kg, set 3 – 1 rep at 30kg, set 4 – 5 reps at 25kg, set 5 – 3 reps at 30kg, set 6 – 1 rep at 35kg.

A) BB deadlift – wave loading 5,3,1,5,3,1
Rest 2-3 min between sets (if doing waves)
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
5 reps 82%
3 reps 87%
1 reps 92%

B) 16 min AMRAP

– 200m run
– Oblique crunch outside knee tap 10ea
– Plank shoulder taps 10 (slow)
– Glute bridges 10
– Lateral Monster walks Banded 10ea way

MELBOURNE CUP DAY – PUBLIC HOLIDAY

Intention: Full body workout in teams of 3 for a fun holiday workout.

Prep: Shoulder mobility and stability, release quads, activate glutes, ankle and calf mobility for run/change of direction. SL hip stability in the step up, hinge position for PGTOH.

40 mins total (1 min rest between stations)

Station 1 – 45 on / 30 rest x3 (12 min)

– DB alt Step up 14″ box
– Farmer Carry
– Shuttle runs

1 MIN REST

Station 2 – 45 on / 30 rest x3 (12 min)

– MB slams
– Ring rows
– Ski erg

1 MIN REST

Station 3 – 45 on / 30 rest x3 (12 min)

– Burpees Broad jumps
– DB Bench press
– Plate GTOH

**for the DB step ups use one DB on shoulder, back of neck, or down by side
**keep stations tight and close together, bring Ski’s down to the rings
**if the weather is good, put the shuttle runs and carries outside
**Burpee off bench + 2 star jump instead of Burpee broad jump

PRACTICE – UB PULL

Intention: Working on grip strength and upper back strength.

Prep: wrists, shoulders and back. Warm up glutes, hips and ankles.

X3 sets, 60 secs rest between rounds
A1) BB Bent Over Row UH Grip 8-10 reps
A2) DB Zottman Curl 8-10 reps 
A3) SA Lat Row 8-10 e.s 

B) EMOM 15 (3 Rounds)

1. KB Swings 10 reps
2. Push Ups 8 reps
3. Goblet Squats 12 reps
4. 200m run
5. Rest

C) 5 min Core Finisher – 40 sec on, 20 sec rest x2-3 rounds
Shoulder Tap Plank alt
Russian Twists

Olympic Lifting – Clean and Jerk

Intention: fine tuning the strong landing positions

Prep: Mobility- thoracic, traps, pecs, lats, scaps, sub scap, quad, TFL, glutes. Sled push

Clean and Jerk –

A1) Split jerk landing on plates 5 – Stick practice
place 10kg weight plates on your foot landing positions,
start between the plates, jump up (extension) and land with feet on plates.
A2) Jerk lock out holds 5 – light to mod bar – take time in the hold to fix the hips, knees, feet, head.

B1) Heavy Clean Pulls 3- check feet feel even, use legs to drive, think vertical power, push body up and slightly back, but keep bar close with scaps pulled back.
B2) Front rack Sotts press 5 – slow and strong, seated if necessary.

C) Clean and jerk play – play with what you just learnt, focus on giving good reps, rest intentionally as needed.

PRACTICE – BACK SQUAT

Intention: To experience lifting heavy in prep for the lifting party. Heavy lifters to learn to pull back effort in conditioning B series after the heavy neural load in A series.

Prep: Brace & PF cues. Ankle & hip distraction & upper back mobility for squat. Calf, glute, shoulder & quad activation. Vertical stick three point warm up. Warm up deadlift, EBB 10 reps, add load 8 reps, add load 6 reps, add load ready for the first set in the wave.

Each set increases intensity and decreases in reps. The second wave starts heavier than the first. If lifting very heavy, you must take rest before lifting heavy again.

E.g. set 1- 5 reps at 20kg, set 2 – 3 reps at 25kg, set 3 – 1 rep at 30kg, set 4 – 5 reps at 25kg, set 5 – 3 reps at 30kg, set 6 – 1 rep at 35kg.

A) BB Back Squat – wave loading 5,3,1,5,3,1
Rest 2-3 min between sets (if doing waves)
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
5 reps 82%
3 reps 87%
1 reps 92%

Each set increases intensity and decreases in reps. The second wave starts heavier than the first.

B1) AMRAP x 8 min
– DB clean and press 10
– DB Sit ups 10
– DB hip thrust 10

2 min rest

B2) AMRAP x 6 mins
– Mountain climbers 20
– SL V ups 10
– Plank hip dips 10

COMPETITION – UB HORIZONTAL PUSH

Intention: Exposure to what heavy feels like, with a possibility of failure in the lift, this is a good thing, it teaches us how hard we need to fight for the lift.

Prep: hamstring and pec release, chest activation
EBB 10 reps, add load 8 reps, add load 6 reps, add load ready for the first set in the wave.

Each set increases intensity and decreases in reps. The second wave starts heavier than the first. If lifting very heavy, you must take rest before lifting heavy again.

Eg. set 1- 5 reps at 20kg, set 2 – 3 reps at 25kg, set 3 – 1 rep at 30kg, set 4 – 5 reps at 25kg, set 5 – 3 reps at 30kg, set 6 – 1 rep at 35kg.

Wave loading
A1) BB Bench press 5,3,1,5,3,1 rest 3 min btn sets
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
5 reps 82%
3 reps 87%
1 reps 92%

B) AMRAP 16
heavy lifters – zone 1-2
non heavy lifters – zone 3

– SA DB Row 8ea
– Wall sit holding a weight out front 40 sec
– Any cardio machine 8 cals
– MB side Slams 8ea

C) weight plate pizza stretch on bench or foam roller

Intention: Hyrox/DEKA simulation exercise stations. Teams of 3.

Prep: ankle prep, calf release, quad release, hang, shoulder CARs, caterpillars, plank crunch, SL glute activation, SLED push and PULL light 2 each.

Teams of 3
3 rounds at each station – 33 min

Station 1
– 1 min sandbag walking lunges
– 1 min shuttle run
– 1 min rest

2 min Rest

Station 2
– 1 min burpee box jump
– 1 min rower erg
– 1 min rest

2 min rest

Station 3
– 1 min DB thruster (wall balls)
– 1 min ski erg
– 1 min rest