Steph has been with Central Athlete since August 2016. She is a great example of why Individually Designed Fitness is far superior than “online programming”.
Steph came to us with specific goals:
1. Improve her performance in the CrossFit Open
2. Reach her maximum potential in weightlifting
After her initial testing phase we identified weakness and created objectivity around improving those.
As a result - she improved 71 spots in the Open:
2016 CF Open - 215th
2017 CF Open - 144th
Her most recent personal achievements include being named a member of the Australian Weightlifting Team for the Oceanic Titles in the Gold Coast, as well as unofficially breaking the Axle Clean and Press record for Australia.
Below is a sample week from her programming.
Monday
A: Jerk Dip; 2-3 x 6; rest as needed
B: Split Jerk; 1.1.1 x 5; rest as needed
C: Clean from Blocks; 1.1.1.1 x 4-5; rest as needed
D: Hanging L-Hold; Accumulate 120s
Tuesday
A: Clean; Every 1:45 x 10
B: Anderson Front Squat; 2-3 x 5; rest 3+ min
C: Single Leg Box Jump; 4/leg x 4; rest minimally
D: 15 mins @ MAP 10:
60s Dual KB Rack Carry
15 Band Tricep Pressdown
10 Jump Lunges
Wednesday
A: Hip Snatch from Blocks; Every 75s x 10
B: Snatch Balance; 1-2 x 4-5; rest as needed
C: Front Foot Elevated Goblet Split Squat @32X1; 5/leg x 3; rest 45/90s
D: External Rotation + Extension; 8/arm x 3; rest 60s b/t arms
Friday
A: Snatch; Every 1:45 x 10
B: Bottom Up OHS; 1.1.1.1.1 x 4; rest 3+ min
C: Jerk Recovery; 1-2 x 5-6; rest as needed
D: Back Rack Yoke Carry; 25m x 4; rest as needed
E: Standing Hip Adduction; 10/side x 3; rest 30/90s
Saturday
A: Supinated Snatch Grip DL; 2-3 x 4-5; rest as needed
B: Hip Clean from Blocks; 2-3 x 4-5; rest as needed
C: Segmented Strict Press; 2 x 4; rest 2-3 min
D: 15 mins @ MAP 10:
Half Kneeling Pallof Press; 7/side
Bottom Up TGU; 3/side
10 cal AB
When she isn’t studying to be a Naturopath she is in the gym training - you can see some of her huge improvements below.
Steph is one of many clients that receive an individualized training program from one of our professional coaches that is based on her goals and objectives.
Set-up your free consultation by clicking below and let us help you get started on your journey.