THURSDAY – COACH BRIEF
SUPERB STRENGTH — BARBELL ROW
Today we continue the 6-rep strength phase with Barbell Row.
The priority is maintaining a strong hinged position throughout all five sets. Athletes should build the load progressively, but the torso position and quality of the pull should remain consistent from the first rep to the sixth.
COACH FOCUS
Strong, stable hinge position.
Brace the trunk before initiating the pull.
Keep the bar close to the body.
Pull toward the lower ribs / upper abdomen.
Control the eccentric.
Avoid using momentum or standing up through the rep.
Build the load only while position remains strong.
KEY MESSAGE
“Strong position first — then pull with intent.”
SUPERB INTENSITY — 27–21–15–9
Today is a high-volume upper-body conditioning session.
The opening set of 27 reps is where athletes need to be disciplined. The goal is to manage the volume early, avoid failure and maintain a consistent rhythm through all three movements.
As the rep count decreases, athletes can gradually increase their pace and attack the final 9s.
COACH FOCUS
Don't go too hard on the opening 27.
Maintain a strong Barbell Row position.
Break Push-Ups before failure.
Keep Wall Balls smooth and rhythmic.
Use short, planned breaks.
Keep transitions efficient.
Push the final 9s.
KEY MESSAGE
“Manage the volume early — then turn it up as the reps come down.”
