1 January, 2020
Chip In
Development | Recovery | Develop | Level 5 | Stages A to E | Progressions
Turkey steak patties w. spicy scrambled egg
Black & Blue (Lost Frequencies Sunrise Club Mix) - Lost Frequencies, Mokita
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Every month we will post 4-5 different blogs that include…
- Thoughts of the week
- Exercise of the week
- Recipe of the week
- Training song of the week
…all get compiled together and are sent out in our monthly newsletter that consists of…
- Updates of the month
- Podcast of the month
- Research of the month
- Sports calendar of the month
Click here to subscribe for free!
25 December, 2019
Festive Routine
Development | Recovery | Mobilise | Level 5 | Stages A to E | Progressions
Smoked salmon & cream cheese toasted wholewheat muffin
Always Rushing - Roland Tings, Mild Minds
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18 December, 2019
Habit Formation
Development | Recovery | Release | Level 5 | Stages A to E | Progressions
Vegetarian sausage & tomato omlette
You And Me As One - Sigma, Jack Savoretti
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11 December, 2019
Lay In
Development | Recovery | Develop | Level 1 | Stages A to E | Progressions
Cajun fish, peppers & rice
Kyle (I Found You) - Fred Again
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4 December, 2019
Push Back
Development | Recovery | Mobilise | Level 1 | Stages A to E | Progressions
Tofu, broccoli, carrot & hoisin stir fry
Changes - The Policy, Tessa Rose Jackson
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27 November, 2019
Project Management
Development | Preparation | Potentiate | Level 5 | Stages A to E | Progressions
Veggie Shepards Pie
Words (Edit) - Franky Was
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20 November, 2019
Relentless Pursuit Of Better
Development | Preparation | Mobilise | Level 5 | Stages A to E | Progressions
Vegetarian chorizo & broccoli pasta
Mother (Fedde Le Grand Remix) - Charlie Puts, Fedde Le Grand
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13 November, 2019
Look In The Mirror
Development | Preparation | Activate | Level 5 | Stages A to E | Progressions
Vegetable thai green curry
Thing For You (Agoria Remix) - David Guetta, Martin Solveig, Agoria
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6 November, 2019
Dealing With Disappointment
Development | Preparation | Rasie | Level 5 | Stages A to E | Progressions
“Wrapless” white fish fajitas
Hindsight (Millbrook Remix) - Matrix & Futurebound, Millbrook
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30 October, 2019
Rugby World Cup Final
Development | Preparation | Release | Level 5 | Stages A to E | Progressions
Balsamic tuna w. leafy grains
Hurts My Heart - White Lies
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22 October, 2019
Pilates Power
Development | Preparation | Activation | Level 1 | Stages A to E | Progressions
Spiced white fish w. californian vegetables
Hurricane highlife - WDL, Male
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16 October, 2019
Travel Time
Development | Preparation | Mobilisation | Level 1 | Stages A to E | Progressions
Californian burrito
Sunday song - Lane 8
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9 October, 2019
Character Differences
Development | Preparation | Activation | Level 1 | Stages A to E | Progressions
Full fat yogurt w. mixed summer berries
Illusions - Jack Wilby
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2 October, 2019
General Overview
Development | Preparation | Raise | Level 1 | Stages A to B | Progressions
Mexican beef casserole
Windowlicker - Aphex Twin
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25 September, 2019
Enjoy The Moment
Profiling | Fitness testing | Endurance | Options
Minted lamb shoulder w. carrot & pepper salad
Josie - The Glorious Sons
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19 September, 2019
Traffic Lights
Profiling | Fitness testing | Power | Options
Portuguese chicken pitta w. corn & peas
Sundream (Claptone Remix) - Rufus Du Sol
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11 September, 2019
Managing Jitters
Profiling | Fitness testing | Reactivity | Options
Southwestern breakfast cups
Hypersonic Misiles - Sam Fender
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4 September, 2019
Energy Balance
Profiling | Fitness testing | Agility | Options
Full fat yoghurt w. banana, cinnamon & honey
Tigers (Thylacine Remix) - Fakear, Thylacine
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28 August, 2019
Moaning Regulation
Profiling | Fitness testing | Speed | Options
Smashed avocado on rye w. cherry tomatoes & scrambled egg
Wasting My Young Years (Henrik Schwarz Remix) - London Grammar, Henrik Schwarz
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21 August, 2019
Italian Lessons
Profiling | Work capacity | Brace | Progression
Venice inspired capricciosa pizza
Glue - Bicep
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14 August, 2019
Enjoyment Allowance
Profiling | Work capacity | Pull | Progressions
Minced turkey tacoless salad
Nobody But You - George FitzGerald, Hudson Scott
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7 August, 2019
Self Belief
Profiling | Work capacity | Push | Progressions
Pork loins w. mixed pepper salad
In Degrees (Purple Disco Machine Remix) - Foals, Purple Disco Machine
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31 July, 2019
Review Process
Profiling | Work capacity | Single leg | Progressions
Moroccan turkey stuffed peppers
Nowhere To Go (Dom Dolla Remix) - Hayden James, NAATIONS, Dom Dolla
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25 July, 2019
Assistance Resistance
Profiling | Work capacity | Hip hinge | Progressions
Steak w. raw spinach, cherry tomato & green pepper salad
You Don’t Know - Loyle Carner, Rebl Kelff, Kiko Bunn
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17 July, 2019
Holding Nerve
Profiling | Work capacity | Squat | Progressions
Summer sausage salad
I Only Lie When I Love You - Royal Blood
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10 July, 2019
Ripple Effect
Profiling | Movement screening | Shoulder| Progressions
Roasted harissa cauliflower steaks
Learn To Loose (feat. Alex Clare) - Alle Farben Remix
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3 July, 2019
Catch Up
Profiling | Movement screening | Pull | Progressions
BBQ leftover salad
Sweet Disposition (Bootleg) - The Temper Trap, Youngr
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26 June, 2019
Humidity Durability
Profiling | Movement screening | Push | Progressions
Courgette enchiladas
Somebody Told Me (King Unique Radio Edit) - The Killers, King Unique
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19 June, 2019
Maximise Concentration
Profiling | Movement screening | Hamstrings | Progression
Goats cheese stuffed peppers
Be Someone - CamelPhat, Jake Bugg
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12 June, 2019
Hay-Fever Survival
Profiling | Movement screening | Hip | Progressions
Hot & spicy prawn vegetable stir fry
Come Together - Urbandawn, Tyson Kelly
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5 June, 2019
Travel Regularly
Profiling | Movement screening | Ankle | Progressions
Steak summer salad
Don’t Let Me Down (Illenium Remix) - The Chainsmokers, Day, Illenium
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29 May, 2019
Rule Necessity
Profiling | Movement screening | Lunge | Progressions
Chicken & wholewheat pasta vegetable salad
One (Belle De Jour Remix) - Svenja Leopold, Ocean Avenue, Belle De Jour
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22 May, 2019
Understanding Understanding
Profiling | Movement screening | Single leg | Progressions
Paneer stuffed pancakes w. ground turkey
Too Late - Major Look
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15 May, 2019
Head Injury
Profiling | Movement screening | Hip hinge | Progressions
Spring green frittata
Blame it on my youth - Blink 182
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8 May, 2019
Measurements Matter
Profiling | Movement screening | Squat | Progressions
Spicy wholewheat penne w. flaked cod
Alternate - Josh Parkinson
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1 May, 2019
Idea Belief
Development | Strength | Pull | Horisontal | Level 5 | A to B | Progressions
Spinach & lemon risotto w. spiced chicken
Cut And Run - Slave
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24 April, 2019
Time Out
Development | Strength | Push | Vertical | Level 5 | A to B | Progressions
Butternut squash soup
Kona - Alan Fitzpatrick, CamelPhat
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17 April, 2019
BBQ Extras
Development | Strength | Push | Horisontal| Level 5 | A to B | Progressions
Pan fried cod w. wilted spring vegetables
Sleepwalking - Elderbrook
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10 April, 2019
Share Expertise
Development | Strength | Lunge | Lateral | Level 5 | A to C | Progressions
Wholewheat banana bread
Till Dawn - Andy C
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3 April, 2019
Indulgence Awareness
Development | Strength | Lunge | Backward | Level 5 | A to C | Progressions
Roasted vegetable mexican casserole
I Will Wait For You (Ben Pearce Remix) - SOULS, Ben Pearce
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27 March, 2019
Positive Pressure
Development | Strength | Lunge | Forward | Level 5 | A to C | Progressions
Slow cooker saag paneer w. tandoori chicken
Hope - Fourward
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20 March, 2019
Delegate State
Development | Strength | Single leg | Squat | Level 5 | A to D | Progressions
Tomato tortellini soup
Little by little - Lane 8
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13 March, 2019
Extra Mile
Development | Strength | Single leg | Split squat | Level 5 | A to D | Progressions
Roast cauliflower & barley mediterranean salad w. pulled chicken
Just Fine! - Issac Elton
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6 March, 2019
Burnout Awareness
Development | Strength | Single leg | Step up | Level 5 | A to D | Progressions
Sesame vegetarian beef w. miso noodles
Supernatural - The Slow Readers Club
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27 February, 2019
Personality Profiling
Development | Strength | Hip Hinge | Level 5 | A to C | Progressions
Burrito stuffed peppers w. spicy slaw & home made tortilla chips
Old Friend - Elderbrook
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20 February, 2019
Create Options
Development | Strength | Squat | Level 5 | A to C | Progressions
Roasted cauliflower salad w. white fish
Talk (Thin White Duke Mix) - Coldplay, Jacques Le Cont
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13 February, 2019
Cake Layers
Dynamic | Strength | Rotate | A to D | Progressions
Vegetable packed pasta primavera w. chilli shrimp
Sweet release - Hockey dad
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6 February, 2019
Kit Bag
Dynamic | Strength | Brace | Supine | A to D | Progressions
Chilli garlic pork chops w. Asian veg
Rhythm of the drum - Shit K3y
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31 January, 2019
Explanation Elaboration
Dynamic | Strength | Brace | Lateral | A to D | Progressions
Sticky citrus tofu bowl
I go on - Souls
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23 January, 2019
Stay Warm
Dynamic | Strength | Brace | Prone | A to D | Progressions
Broccoli & leek soup
MAH - The Chemical Brothers
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16 January, 2019
Recover Effectively
Dynamic | Strength | Pull | Vertical | Banded | A | Progression
Winter kale salad w. lemon pesto dressing
New Day - Kormac, Jack O’Rourke
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9 January, 2019
Consistent Consistency
Dynamic | Strength | Push | Vertical | Banded | A | Progression
Carrot & ginger soup
I refuse - Netsky
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2 January, 2019
Pre-Season
Dynamic | Strength | Pull | Horisontal | Banded | A | Progression
Bubble & squeak rounds
Prayer (Edit) - Propspa
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26 December, 2018
Motivation Management
Dynamic | Strength | Push | Horisontal | Banded | A | Progression
Scrambled eggs & smoked salmon on toasted sour dough
The Raconteurs - Sunday Driver
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19 December, 2018
Irritable Bowel Syndrome
Dynamic | Strength | Lunge | Lateral | Banded | A | Progression
Turkey chilli w. baked potato
Lost Arts - Marlow, L’Orange, Solemn Brigham
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12 December, 2018
Confidence Strategies
Dynamic | Strength | Lunge | Backward | Banded | A to C | Progressions
Faldo verde soup w. sausage
Brave new world - The blinders
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5 December, 2018
Goal Setting
Dynamic | Strength | Lunge | Forward | Banded | A to C | Progressions
Vegan ramen w. crispy miso tofu
We’re trying to stay alive - Wyclef Jean, Refugee All Stars
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28 November, 2018
Self Talk
Dynamic | Strength | Single leg | Squat | Banded | A to B | Progressions
Healthy chicken caesar salad
If we ever (Unglued remix) - High contrast, Unglued
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21 November, 2018
Emotional Intelligence
Dynamic | Strength | Single leg | Split squat | Banded | A to C | Progressions
Primavera tortellini w. grilled chicken
Turn around (Youngr bootleg) - Phats & Small, Youngr
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14 November, 2018
Read Often
Dynamic | Strength | Single leg | Step up | Banded | A to C | Progressions
Sweet potato w. charred corn, black beans & bbq quorn slices
She taught me how to fly (Justin Robertson’s headstock 33s remix) - Noel Gallagher’s high flying birds
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7 November, 2018
View Point
Dynamic | Strength | Hip Hinge | Banded | A to C | Progressions
Bulgar wheat roast vegetable salad w. grilled chicken
I found you (w. Calvin Harris) - Benny Blanco, Calvin Harris
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31 October, 2018
Communication Basics
Dynamic | Strength | Squat | Banded | A to C | Progressions
Baked tofu w. veggie lo mein
Heaven only knows - Bob Moses
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24 October, 2018
Herbs & Spices
Dynamic | Strength | Lunge | Lateral | A to B | Progressions
Steak, garlic spinach, balsamic mushrooms & sweet potato chunks
Feel it still (Coldabank remix) - Portugal. The Man, Coldabank
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17 October, 2018
Surf’s Up
Dynamic | Strength | Lunge | Backward | A to B | Progressions
Curried broccoli chickpea salad w. chicken
Green Light (Chromeo Remix) - Lorde, Chromeo
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10 October, 2018
Clear Out
Dynamic | Strength | Lunge | Forward | A to B | Progressions
Lean pork stir fry
Hear this - Jarami
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3 October, 2018
Alternative Route
Dynamic | Strength | Single leg | Squat | A to B | Progressions
Shakshuka
Thunderstruck - AC/DC
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26 September, 2018
No Gain
Dynamic | Strength | Single leg | Split squat | A to B | Progressions
Kale & spiced chicken salad
Right here, right now (Friction one in the jungle remix) - Fatboy Slim, Friction
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19 September, 2018
Maximise Immunity
Dynamic | Strength | Single leg | Step up | A to D | Progressions
Tofu bibimbap bowl
Work my mind - Cut chemist, Chali 2na, Hymnal
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12 September, 2018
Seasonal Mood
Dynamic | Preparation | Sequence | Release | Med ball continuation
Thai green chicken curry
Poveglia - Degs, De:Tune
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5 September, 2018
Processing Pain
Dynamic | Preparation | Sequence | Potentiate | Jump, hop, skip & bound chain
Veggie curry
Love has come around - Icarus
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29 August, 2018
Prepare Properly
Dynamic | Preparation | Sequence | Raise | Varied on feet combination
Guilt free chicken fajitas
Sounds the same - Ben Pearce, Beckford
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22 August, 2018
Command Chain
Dynamic | Preparation | Sequence | Activation | Mini band series
Watermelon, cucumber, celery & feta salad
Bad Habit (Blossoms Remix) - The Kooks, Blossoms
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15 August, 2018
Japanese Lessons
Dynamic | Preparation | Sequence | Mobility | Hip flow
Most popular Japanese dishes
Do you know me - Vant
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9 August, 2018
UKSCA Conference 2018 Review
Dynamic | Strength | Olympic lift | Jerk | Split | Alternate leg | In front of neck | Weighted bar
Lean organic pork & apple sausage’s, cauliflower & potato mash w. peas & onion gravy
Hands High - Crafty Cuts, Chali 2na
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1 August, 2018
Organisation 101
Dynamic | Strength | Olympic Lift | Clean | Single leg start | Weighted bar
Quorn lettuce wraps
Cut and run - Slaves
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25 July, 2018
Train Outside
Dynamic | Strength | Olympic Lift | Clean | From floor | Split stance finish | Weighted bar
Mushroom carnitas w. mexican potatoes
Spread love (Paddington) [feat. DVNO] - Boston Bun, DVNO
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18 July, 2018
Behaviour Change
Dynamic | Strength | Olympic lift | Clean | Hang | Split Stance Finish | Weighted Bar
Grilled chicken w. mixed salad & portobello mushroom
Take it up - Wilkinson, Sub Focus
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11 July, 2018
Music Magic
Dynamic | Strength | Olympic lift | Snatch | Hang | From floor | Single leg start | Weighted bar
Veggie sushi bowl
Yeah you - The Manor
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4 July, 2018
Gut Instinct
Dynamic | Strength | Olympic lift | Snatch | Hang | From floor | Split stance finish | Weighted bar
Tomato & spinach boodles w. garlic & lemon prawns
Hearts Ain’t Gonna Lie (High contrast mix) - Arlissa, Jonas Blue, High Contrast
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27 June, 2018
Hot Stuff
Dynamic | Strength | Olympic lift | Hang | Split stance finish | Weighted bar
Prawn & lemongrass fishcake w. white cabbage, carrot & radish salad
Conveyor belt - Riviera
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20 June, 2018
Look Forward
Dynamic | Strength | Olympic lift | Clean & split jerk | Weighted bar
Summer salad with spicy baked tofu
The fugitive kind - The Trigger Code
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13 June, 2018
Frustration Control
Dynamic | Strength | Olympic lift | Clean & push jerk | Weighted bar
Grilled baby gem salad w. prawns
On hold (Jamie xx remix) - The xx, Jamie xx
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6 June, 2018
Mix Up
Development | Strength | Olympic lift | Jerk | Split | Behind neck | Bar speed + weighted bar
Roast vegetable salad w. grilled halloumi
On hold (Jamie xx remix) - The xx, Jamie xx
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30 May, 2018
Worry Less
Development | Strength | Olympic lift | Jerk | Split | In front of neck | Bar speed + weighted bar
Mexican fiesta bowl w. spicy prawns
Never enough - The Hunna
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23 May, 2018
Perfect Productivity
Development | Strength | Olympic lift | Jerk | Push | Behind neck | Bar speed + weighted bar
Spicy kale, cauliflower, chickpea & butternut squash salad w. vegetarian sausages
Aurora - Kidnap
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16 May, 2018
Sleep Well
Development | Strength | Olympic lift | Jerk | Push | In front on neck | Bar speed + weighted bar
Kitchen sink salad w. white fish
Sinking down - Son Volt
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9 May, 2018
Turn Up
Development | Strength | Olympic lift | Snatch | Hang | Bar speed + weighted bar
Dark chocolate & coconut frozen banana bites
Pushing on - Boxed In
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2 May, 2018
Teach People
Development | Strength | Olympic lift | From hip with hit | Turnover | Bar speed + weighted bar
Turkey & spring green salad
Wild life (Panama remix) | Client Liaison, Panama
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25 April, 2018
Legs Up
Development | Strength | Olympic lift | Snatch | From hip | Bar speed + weighted bar
Southwestern bowl
Chasing highs (Felix Carterl remix) - ALMA, Felix Cartel
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18 April, 2018
Cultural Value
Development | Strength | Olympic lift | Snatch | Turnover | Bar speed + weighted bar
Grilled herby turkey breast w. mustard & chilli vegetables
Fire that burns (Anomi remix) - Circa Waves, Anomi...
11 April, 2018
Network Building
Development | Strength | Olympic Lift | Snatch | Drop | Bar speed + weighted bar
Peri peri chicken pieces w. garlic & chilli grilled vegetables
Hopes up (Baile Remix) - Drama Duo, BAILE
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4 April, 2018
Training Abroad
Development | Strength | Olympic Lift | Clean | Hang | Bar speed + weighted bar
Top European hotel, restaurant and supermarket choices
EFL ritual - Chemical Brothers
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28 March, 2018
Managing Challenge
Development | Strength | Olympic Lift | Clean | From hip with hit | Bar speed + weighted bar
Pesto gnocchi with grilled chicken & mediterranean vegetables
Chasing shadows - The Sherlocks
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21 March, 2018
Cold Power
Development | Strength | Olympic Lift | Clean | From hip | Bar speed + weighted bar
Harissa cod & vegetable cous cous
Anything is possible (UNOMAS remix) - Bobby Puma, Zach Zorgen, UNOMAS
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14 March, 2018
Relax Regularly
Development | Strength | Olympic Lift | Clean | Turnover | Bar speed + weighted bar
Grilled white fish with mixed herbs, black pepper, lemon & red chilli served on a bed of garden peas, balsamic red onion & garlic samphire
Higher - Hilltop Hoods, James...
7 March, 2018
Play Games
Development | Strength | Rotate | Level 1 | A to E | Progressions
Jerk chicken pieces with roasted carrots, beets & cauliflower
Feels so good - Mike Mago
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28 February, 2018
Adapt More
Development | Strength | Brace | Level 1 | A to E | Progressions
Green lentils with roasted chickpeas, shaved carrot, cabbage slaw, grilled haloumi & charred padron peppers
Get better - Morro...
21 February, 2018
Start Early
Development | Strength | Pull | Horisontal | Level 1 | A to E | Progressions
White fish with vegetable quinoa & bok choy
Guilty party - Thunder Jackson
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14 February, 2018
Be Different
Development | Strength | Push | Horisontal | Level 1 | A to E | Progressions
Cajun chicken with mixed vegetable quinoa & roasted new potatoes
Good to go - Klangkarussel
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7 February, 2018
Push Yourself
Development | Strength | Lunge | Level 1 | A to E | Progressions
Greek salad with chickpeas, turkey & grilled mushrooms
Crazy - Friendliness, Dem Feels
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31 January, 2018
Take Pride
Development | Strength | Single leg | Squat | Level 1 | A to E | Progressions
Grilled white fish tacos with soft lettuce wraps, peppered corn, roasted peppers, red chilli & quark coated cabbage slaw
Be the one (Netsky remix) - Dua Lipa, Netsky...
24 January, 2018
Don’t Assume
Development | Strength | Single leg | Split squat | Progressions | Level 1 | A to E | Progressions
Turkey laska with chilli egg noodles, red pepper, cucumber & lime
Life in letters - Pierce Fulton
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17 January, 2018
Controlling Chaos
Development | Strength | Single leg | Step up | Level 1 | A to E | Progressions
Grilled paprika chicken with sweetcorn, cherry tomato, red onion & patron pepper salad topped with olive oil, lime, honey & balsamic dressing
Hands (Samaran remix) - Point Point,...
10 January, 2018
Master Planning
Development | Strength | Hip hinge | Level 1 | Stage A to E | Progressions
Chickpea, kale, carrot. yellow pepper, apple, avocado & quinoa salad topped with olive oil, apple cider vinegar, lemon & black pepper dressing
Young lovers - Kita Menari...
3 January, 2018
Don’t Rush
Development | Strength | Squat | Level 1 | Stages A to E | Progressions
Baked white fish w. sweet potato & charred asparagus
Shine like the sun (Nu:Logic remix) - Thomas Oliver ...