Explore multiple deadlift variations (sumo, stiff-legged and conventional) to improve mechanics

Improve squat mechanics with paused back squats and front squat + back squat super sets.

Develop Upper body pressing and horizontal pull mechanics

Build a base for upcoming training with higher repetition sets

Deadlifts - Main focus on introducing variety with some volume. "+" sets, meaning your final set will be as many repetitions as possible (see session notes each time) to allow you to push on the day based on your readiness. Ability to push on the "+" sets is a good indication that you're recovering properly and making progress.

Back squat - 5x3s with a pause using % base

Front squat + back squat - Super sets of total 10 repetition (5+5, 4+6, 3+7) with increasing intensity

Vertical pressing - DB and barbell variations (build volume then slight elevation in intensity)

Horizontal pressing - Close grip bench press and bench press (from volume to intensity)

Horizontal pulling - KB and DB row variations (small intensity progression then volume)

Always move well, poor reps with heavy form don't mean much

Push hard on the "+" sets on deadlifts and with good form

Focus on good positions first on the pause squats then increase weight

Keep the transitions fast between the front squats and back squats on the supersets (2nd half of the block)

Aim to use the same weight or go heavier on all DB movements (press or pull)

Aim to go heavier each week on the bench press variations

Snatch - Consolidate your lifting form within prescribed % ranges (75-90%). Build towards a heavy single on the final week.

Clean and jerk - Consolidate your lifting form within prescribed % ranges (70-95%). Build towards a heavy single on the final week.

Snatch - Singles and doubles with defined % range.

Clean and jerk - Singles and doubles with defined % range.

Always prioritise good form in these sessions. To lift heavy, you must have good mechanics. By all means, go as heavy as you can (within the ranges) as long as you're lifting well. Sloppy reps with poor form will have to be unlearned later at great cost.

Do a good technique warm up in each session to improve your technique and to prime you for success in the session (video links in blog posts).

SPP/Metcon sessions - Get exposure to competition style workouts. Opportunity to challenge your current capacity and to test out some CF Games style events.

Interval sessions - Develop your ability to repeat/sustain longer efforts in a sports specific context.

Most of the interval conditioning in this block is of longer duration (8+ minutes/interval). There is a mix of EMOMs and AMRAPs in these sessions.

SPP/Metcon sessions - Use these to challenge yourself. Look at the workout ahead of time and make a plan how you should best approach it. Warm up well and execute your plan to the best of your ability. Reflect back on the workout afterwards, identify what went well, what could have improved and how will you do it.

Interval sessions - As we are focused on developing your ability to sustain and repeat your effort, the training must reflect that = When you're doing the interval work we want you to work at a hard pace that is repeatable for you. (Crashing and burning in the intervals would be failing to follow the program properly.) 

Movement micro-doses (MMDs) - Exposure to variety of movement skills. Develop the basic mechanics of common competition movement and build capacity in them.

Main focus on providing variety in movements and maintain exposure to all common movements.

Remember that practise makes permanent, not perfect. The basic currency of your training is a repetition. Therefore the quality of your training is determined by the quality of your repetitions. Make every sessions a new opportunity to perfect your repetitions and you will be successful. 

For guidance, follow the principles for deliberate practice found in each skill session.

Improve your posture, strength and mechanics on the pull (snatch + clean)

Develop precise and aggressive movement under the bar (snatch + clean)

Practice overhead squats to reinforce strong receiving positions for the snatch

Pulling - Variations of snatch and clean pulls (regular, segmented and floating)

Aggressive pull under the bar - Hang snatch and clean variations (alternating weeks)

Work capacity - 3s on snatch and clean (alternating weeks)

Squats - Overhead squats, progression of 3s (volume to intensity)

Always prioritise good form in these sessions. To lift heavy, you must have good mechanics. By all means, go as heavy as you can (within the ranges) as long as you're lifting well. Sloppy reps with poor form will have to be unlearned later at great cost.

Develop front squat, overhead squat, hinge pattern (good morning variations), vertical pressing (push press and dip) and pull up mechanics (grip variations)

Practice good form on heavy front and overhead squats

Improve coordination through exploration of lunge variations

Build a base for upcoming training with higher repetition sets

Push press - EMOM style, with increasing repetitions/decreasing sets within 80-90% range

Strict dip - Classic 5 x 5 progression (alternating weeks with the push press)

Hinge - Regular and wide stance good mornings with a bodyweight based prescription.

Squats - Alternating weeks overhead and front squats, progression of 3s (volume to intensity) with % prescription.

Pull/chin ups - Narrow and wide variations with a rep range and a max effort set

Single leg work - KB, DB and barbell lunge variations (movement explorations and volume)

Always move well, poor reps with heavy form don't mean much

Push to increase weight on the dips each week

Choose challenging weights for the pull/chin up variations each week. The repetition range allows you to go for a harder set but still be successful even if you hit the lower end of the range.

Be smart with the good mornings (especially if new to them): Brace and keep a strong neutral trunk position through the full movement. Rather start too light than too heavy.

Aim to work towards the top end of the front/overhead squat % range if your form is good.

Prioritise good form and balance on the lunge variations before adding weight

Develop a strong base of foundational gymnastics strength and body awareness for sports specific movements.

Each session has multiple different movement progressions building on each other week to week.

While there is a fair amount of guidance in these sessions, make the effort to study the materials (both the videos and the text) before going to the gym. This will help you make the most out of valuable training time.

Long intervals - Develop your aerobic base and ability to control your pace. 

Running - Option for running specific session building your capacity for longer runs with mixed intervals in long sessions.

Long intervals - High volume. Each week will increase the duration of assault bike intervals, maintain the AMRAP length and decrease the row interval length. You'll use the 30-minute bike and 60-minute row tests to individualise pacing to your ability.

Running - Variations of mixed intervals with increasing volume over the weeks

Repeatability of effort in both sessions. Developing the ability to stay in control of your breathing and pace.

Warm up well for running sessions and pay attention to surface you're running on (ideally NOT concrete).

Option for more sports specific conditioning work and classic Metcon style sessions. Same rules apply for other competition style conditioning pieces.