[Week 5 | Commit to 30] Strength (M)) - 9th Jul [AU/NZ]

https://reddit.com/link/1uqnp2i/video/fvo3lp736zbh1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Thursday 9th July – Strength (Mixed) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 5th progression of Strength
• Mixed strength session
• Introduction of tempo reps
• Two 20 minute blocks
• Block 1: Groups of 3, three sets, 3 minute working sets
• Block 2: Groups of 6 split into two groups of 3 using follow the leader
• Goal: Build strength, improve movement quality, and increase time under tension. 💪

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📘Session Intel:
Thursday delivers the 5th progression of Strength with a mixed focus, continuing to build strength, movement quality, and lifting confidence across our new Strength format.

This week's progression introduces tempo reps, increasing time under tension and reinforcing better technique, control, and positioning throughout every lift. Today's session combines structured strength work with a dynamic follow the leader format that rewards teamwork and efficient movement.

Working in groups, you'll move through two 20 minute blocks, balancing quality lifting with consistent output and communication.

What to Expect

• 5th progression of Strength
• Mixed strength focus
• Introduction of tempo reps
• Two 20 minute blocks
• Groups of 3 and groups of 6
• Follow the leader format in Block 2
• Strong emphasis on movement quality, technique, and time under tension

How the Session Works

Block 1

1️⃣ Work in groups of 3
2️⃣ Complete three sets at your exercise
3️⃣ You have 3 minutes for your group to complete the designated rep target

Block 2

1️⃣ Split into two groups of 3 within your group of 6
2️⃣ Work in a follow the leader format
3️⃣ The first athlete completes their reps before moving to the second exercise
4️⃣ The next athlete follows through the zone
5️⃣ You have 2 minutes 15 seconds to complete both exercises
6️⃣ The second group of 3 takes over on the next set

The addition of tempo reps challenges your control and movement quality, while the follow the leader format keeps everyone moving efficiently and working together.

Your Focus Today

• Stay disciplined with every tempo rep
• Prioritise movement quality over heavier loads
• Communicate within your group
• Keep transitions smooth during follow the leader
• Focus on consistent technique from the first rep to the last

The Gold of the Session

You should walk out feeling

• Improved strength and lifting confidence
• Better movement quality through controlled tempo
• Increased time under tension and muscle control
• Greater confidence working efficiently within a team

This session is all about controlling every rep, improving movement quality, and building stronger foundations.

Trust the tempo, support your team, and lift with purpose. 💪

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Hope this will give you an early preview of what is to come in Thursday's class.

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⚠️ Spoiler: Click to reveal PXI target

!PXI 132 confirmed!<

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.