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PRACTICE – UB PULL

Intention: Big upper back focus in A series. Explosive movements paired with cardio for B series, keep consistent pace – zone 3-4.

Prep: T spine, scapular & hip mobility (shoulder CARs, worlds greatest). Back, glute and core activation (banded rows, banded glute work, deadbugs or McGill sit ups). Jumping and hip power drills.

3 sets
A1) BB bent over row x 8 to 10
A2) Banded squat jump row x 10 to 12 (crossover bands or long bands on the rig)

B) Team of two. 40s work/20s rest. Stay on each station for 6 mins (three rounds on each exercise). 1 min rest between.

Station 1
– Med ball slams
– Rower

Station 2
– KB swings
– Bike

Station 3
– DB push press
– Burpees

COMPETITION – SQUAT

Intention: Lower body power and core

Prep: Pelvic floor awareness in supine, SL glute activation, VM activation, squats into small squat jumps

Plate Game: This does not have to be a competition if you don’t have enough people, it can just be a fast game, use the grey 5kg weight plates.

A1) KB Squat clean with hip pop – controlled (6 reps)
A2) KB goblet Reverse lunge – with quick drive (6/side)
A3) Bench Hip thrust – rapid finish (10 reps) 

B) Conditioning – 8 X 20 sec fast/ strong work with 40 sec rest – alternating exercises

– Squat jumps
– Dead ball cleans

C) Reverse Tabata – 10s work / 20s rest x 8

Plank crunch – pull elbows down to toes and toes up to elbows
(build in effort eg 2 x 50% effort, 2 x 70%, 2 x 90% 2 x 100%)

D) hip flexor and quad stretch, glute, shoulder and abdominal stretch

PRACTICE – UB HORIZONTAL PUSH / VERTICAL PUSH

Intention: A series – breaking down the thruster movement in A1 & 2. Be strict with tempo before completing 8 x power thrusters. Keep weight light/medium, focus on technique.

Prep: squat & overhead mobility – calf stretch, front rack stick stretch, prone swimmers, hip and ankle distractions. A1, A2 & A3 practice with DB’s.

3 sets
A1) DB Push press x 8 – 31X0
A2) DB Front squat x 8 – 31×0
A3) DB Thruster x 8
Rest 60s

B) Santas sled relay (heavy!) – 10 mins
Push sled for 1 length then swap

C) Core partner fun – 40s on 20s rest/swap over – 4 rounds on each exercise (12 mins)

1. ‘Sit up pass the parcel’ – sitting face to face with a partner, sit up together and pass a weight (can be DB, MB, plate)
2. ‘Ankle grab’ – partner 1 stood up, partner 2 on floor in supine position holding partner 1’s ankles. Partner 2 performs a reverse sit up whilst partner 1 pushes her legs away.
3. ‘High plank high fives’ – high plank position facing partner, feet wide stance to aid stability. Clap alternating hands with partner holding steady, level hips.

OLYMPIC LIFTING – SNATCH

Intention: focus on control at all times rather than lifting heavy – we are rebuilding technique. RPE should remain at 5-6 throughout, in order to prioritise technique + speed

Prep: wrist, OH shoulder and hip mobility and stability. Lats. Posterior chain power.
Higher focus on shoulder mobility to prepare for the fun stuff at the end.

Partner up and take turns on each station – share bars as the DL is heavier than the snatch
4 rounds
A1) 5-6 Snatch grip rack deadlift (RPE5 – ensure ZERO loss of thigh to hip contact – pull hip TOWARDS the bar)
A2) 3-4 Tall snatch (power or squat, can build)

3 rounds
B1) 3×10-12 snatch grip Eccentric OH press (5 seconds down, MUST rest on shoulders again before pressing OH again)
B2) 10-12 bench/exercise ball pullover 3210 (thoracic mobility focus)

3-4 rounds
C1) 45 second, heel elevated goblet squat hold (open the hips and keep chest up)
C2) Challenge: Wall facing OH squat – use a band if it helps maintain OH tension.
**Place the soft plyo box behind you to prevent falling backwards if needed.

PRACTICE – HINGE

Intention: Introducing power, teaching the beginnings of the KB swing, to promote safe movement in this power move.

Prep: foam roller quads, adductor stretch, trigger ball glute med, kneeling Lat pulldowns, knee planks drive feet into floor, supermans, bridges, SL glute activate, shoulder big 3, 3 point contact with dowel on back, bum ab and quad squeezes in double arm skiers with explosive hip snaps and heels down.

Heavy Med ball or Dead ball throw with powerful hip extension, aim is to throw the ball straight up as high as possible with leg drive and glute squeeze.

Deconstructed KB Swing
1) Hip chop to Hinge movement x 10
2) KB touch n go x 10
3) KB Deadlift x 10
4) KB drags x 10
5) KB hike backs to park x 10
6) Hip chop – KB hike – park – stand x 10
7) Hip chop to single swing (low intensity) to park x 10

4 sets
A1) KB hip hike to park x 6 rest 30s
A2) Tall arm Plank 20s – last 5s crunch rest 30s
A3) Reverse planks 20s rest 30s
A4) KB swing to park x 6 (KB Deadlift) rest 30 s

B) 6 rounds – 12 mins

Ski sprints 30 sec AFAP – 90 sec rest

PRACTICE – UNILATERAL

Intention: A big lower body A series, FFESS to improve balance, range and stability – use plates or wooden steps. Overhead, core strength and endurance in B series.

Prep: Shoulder, knee & hip mobility, ankle and hip distractions, shoulder CARs. Single leg activation – SL sit to stand, banded glute work.

4 sets
A1) DB Front Foot Elevated split squat (FFESS) x 8-10 es 
A2) DB hip thrusts (heavy) x 10-12

B) 4 x 3min – 1 min rest

SA DB Push Press (R) x 10
SA Suitcase Carry (R) x 20m
SA DB Push Press (L) x 10
SA Suitcase Carry (L) x 20m
Plank hold for remaining time

C) Trigger ball recovery – shoulders, glutes, TFL, hamstrings.

PARTNER WORKOUT – DEKA STYLE

Intention: Deka style stations in partners in preparation for the Deka events early next year.

Prep: Mobility for shoulders and hips, SL glute activation, shoulder big 3, bike/rower,

**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 (30min)

**set the clock for 30 rounds of 30 sec work H1 and 30 sec rest H2. On the interval timer.

1. Loaded reverse lunges

2. Rower

3. Box step overs 20-24″

4. Med ball sit ups 14lb

5. Ski erg

6. Farmer carry 10-20kg

7. Bike

8. Battle ropes

10. Ram Burpees (devils press 5kg)

**The room should be set up so it flows easily into the next station. The set up is similar to SWC Rox event. There should be 2 of everything at each station for partners to use at the same time. – See coach Tan for instructions