Member's Corner

COMPETITION – HINGE

Intention: This weeks focus is thoracic extension to help promote a strong neutral spine position and less rounding of the upper back in our movement patterns. Using our glutes in the hip hinge, connecting to our abdominals and holding a strong upper back position against load (barbell). This is a strong torso!

Prep: mobility for hip flexor, quads, thoracic, glute med, hamstrings, adductors and lats. eg. couch stretch, hang, trigger ball glute med on wall, downward dog pedals, adductor rockbacks. Activation for legs, hammies, glutes, back, lats, abdominals, breath and brace practice. eg. rower, hammy curls, SL glute activation with miniband, supermans, straight arm lat pulldowns, deadbugs, breathing into the braced tummy. Practice the pause position on an empty bar for the BB deadlift.

3 sets
A1) BB (pause) Deadlift x 6 – 8 controlled RPE 6-8 / 10 – use the foot / leg drive to raise the bar to just below the kneecap, pause holding tension in the legs, glutes, lats and abs for 3 seconds, before using that tension to finish the drive to full hip extension.
A2) Banded double arm lat pulldown x 10 – push the feet into the floor

B) EMOM 18 – 3 rounds – Competition! Todays competition is with yourself – FIGHT to get the same or more reps at each station in all 3 rounds. (use a mini whiteboard to record numbers)

1. Ski Erg 6-8 cal

2. Push ups 15-20

3. Med ball slams 15-20

4. Russian twist 15-20

5. Ring rows 10-15

6. Rest

**the rep ranges are a guide, work hard for approx 30-45 sec so that there is a 15-30 sec changeover time ready for the next station.

**whichever station you start on, do all 5 working stations in the order given. Everyone rests on the 6th minute eg. if you start on the ring rows, you then go to the Ski erg and then the pushups etc

**Today is a Hinge day – notice how the DL, the Ski erg and the MB slams all use the same hinge movement pattern. We are using the hinge movement in all of these, The A series was heavy, the ski erg is a pulling movement and the MB slam is using power, but they all HINGE at the HIPS, they do not bend at the back.

PRACTICE – UNILATERAL

Intention: This weeks focus is thoracic extension to help promote a strong neutral spine position and less rounding of the upper back in our movement patterns.

Prep: upper back mobility (thoracic extension over roller, thread the needle). Mobility ankles, hips and shoulders – ankle & hip CARS, swimmers. SL glute, quad & upper back activation – shoulder big 3, single leg sit to stand.

3 sets
A1) DB glute recruiting walking lunge x 8-10ea
A2) Ring rows x 8-10

B) AMRAP 3, 6 & 8
** if doing the push up on an incline, have this set up and ready to go. Regression for jump squats = step out squats.
** 1 min rest between AMRAPs.

1. AMRAP 3 

– Push up x 5
– In out squat jump x 5 

2. AMRAP 6

– Push up x 5
– In out squat jump x 5
– DB tall kneeling step ups x 5ea

3. AMRAP 8

– Push up x 5
– In out squat jump x 5
– DB tall kneeling step ups x 5ea
– Single leg V- ups x 5ea

PRACTICE – UB PULL

Intention: Practicing our technique in the chin up for a stronger upper back, leading to a more balanced body. UB Pull is usually the weakest link for a lot of women. Getting our side abs activated for the Tank rope pulls. We are building a strong torso for a hectic life.

Prep: lat, pec, quad, calf and trap release, shoulder big 3, shoulder CARs, OH press, Scap pulls, midline brace eg. deadbugs, calf raises and hops. 

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) Banded side oblique crunch x 8-10

B) 2 x AMRAP 6 – In equal teams for max reps

– Rope tank pull / push (gear 1)

3 min rest

– Bike 5 cal

**in teams of 4. 1 person will pull the sled with the rope from one end to the other, then push it back. they then rest while the other 3 take turns to pull/push each, then repeat for the 6 min duration. The sled should be light enough that it is quite fast and they can recover before their next turn. There is a 3 minute rest before the next AMRAP 6. This time they take turns to get 5 cals as quickly as possible as many times as possible for the 6 minute duration. you could also do this in teams of 3. If you have an odd number of people, one team will have an extra person, this shouldn’t matter as it is not a competition day.

C) Finisher – Tabata – Jump Squat and Wall sit – 20 sec on / 10 sec off x 8 = 4 min
**alternate between the 2 exercises, regress to fast squats or sit to stand

OLYMPIC LIFTING – BB CLEAN

Intention: Strong glute contraction isometric holds for strong hip extension in the Clean

Prep: ball in feet, calves, quads, scaps, pecs, traps, lats. SL banded Glute activate, upper back activate banded W to Y. Planks. scap push ups, serratus slides. Wrist rotations.

2 sets
A1) BB Hip Thrust X 8 with 10 sec iso hold on last rep
A2) Active hang – Lat, glute and abdominal contraction 60 sec (accumulate)
A3) DB shrugs x 8-10

3 sets – Complex
B1) 3 X BB Clean pulls – LEG DRIVE/ Glute squeeze/ get tall
B2) 3 X BB Power Cleans
B3) 3 X BB Front squats

C) 10 mins to find heaviest Squat or Power Clean

2 rounds –
L side plank 30 sec – straight into
Front plank 30 sec – straight into
R side plank 30 sec – straight into
Rest 60 sec

PRACTICE – SQUAT

Intention: This weeks focus is thoracic extension to help promote a strong neutral spine position and less rounding of the upper back in our movement patterns.

Prep: upper back mobility (thoracic extension over roller, thread the needle). Mobility ankles, hips and shoulders – ankle & hip CARS, swimmers. Quad & upper back activation. Jump prep for box jumps.

3 sets
A1) BB front squat x 6-8 @3110
A2) Single arm ring rows x 8-10ea

B) Conditioning – 40s of work, 20s of rest x 3 at each station.

**Stay on each exercise for 3 rounds (3 min stations), 30s to move to the next station.

1. Med ball lateral wall balls 

30 sec rest

2. Box jumps

30 sec rest

3. DB over head sit ups

30 sec rest

4. Ski-erg

C) Plank rotation finisher – 30s ea x 3 rounds

Side plank L
Front plank
Side plank R
Rest

COMPETITION – UB HORIZONTAL & VERTICAL PRESS

Intention: Shoulder health, to get strong in all ranges of shoulder movement.

Prep: foam roller thoracic, trap release, pec release, KB shoulder 90/90, shoulder CARs, Squat mobility, brace practice for wall balls.

3 sets for strength
A1) BB / DB Strict press x 8-10
(if limited shoulder range use Viking press)
A2) DB Bench Press x 8-10

B) Aerobic Capacity – Nasal Priority – 4 rounds – 45sec / 15 sec

– DB Push Press (50% of A series)

– Cal Ski

– Wall Balls (goblet squats)

– Cal Bike 
**competition! hold onto the same or get more cals each round while maintaining nasal breathing.

C) Finisher – Calf raises
15 – 20 per leg x 3 sets

PARTNER WORKOUT – DEKA / HYROX

Intention: Partner fun, compromised cardio training for Deka events.

Prep: hang, worlds greatest, caterpillar, SL glute activation, monster walks, adductor pulls, shoulder big 3, calf raises, pogo jumps, SL pogo jumps,

Partners working at the same time at each station.
If there is an odd number of people, one will have
to go it alone.

30 sec of work / 30 sec Rest – 3 rounds

1. Loaded lunges

2. Rower 27/28

3. Box step overs 20-24″

4. Med ball sit ups 14lb

5. Ski erg

6. Farmer carry 15-20kg

7. Bike

8. Dead ball clean

9. Sled push/pull (both sleds)

10. Ram Burpees