From 7th July – 23rd August Base will be running a slightly different timetable while Kylie is on leave (timetable updated on “timetable and fees”)  my apologies for the inconvenience.

Your coaches are: Ian, Gemma, Megs and Scotty. If you have any issues with memberships, payments or programs please contact myself ( or Ian (


ADFA games day – 6th September

Team entry

Individual entry 


Weightlifting ACT meets this weekend

AUGUST 15TH – Novice Weightlifting Meet – come and try Weightlifting in a competition style atmosphere. There will be state level coaches AND athletes on deck to help out


AUGUST 16TH – ACT State Weightlifting Meet – time for those who helped the day before to show their stuff prior to National Champs in November.
*ACT Athletes; This is the second last chances to qualify for Nationals within the ACT*.

Women’s session starts 9:30am

mens session starts 11:30am at the X

Register here!

If you are available to ref or load for any of the sessions please let Ben Winter-Giles know.

ADFA games day


New Lifting program

Lifting Program

There is a new lifting  “All” program ready for the those up to it. It will be up with the other program so top of the stereo this week. Please finish your current program before you start this one.

It is a three day program for 12 weeks. If your rain two days per week progress through the entire prog completing each day (so it might take you 16weeks to complete) every four weeks it changes so be sure to grab all three sheets.

Please let Ian or I know if you have any questions with the program to ensure it’s done correctly.

lastly the prescribed workload (%) is there for a reason it is progressive so please trust and follow the program to nail the lighter progressive lifts so you can beat your bps when it’s time to, patience :)



Friday 4/7/2014

Partner workout (in 3′s)

Buy in 300 DU
100 x OHS100 x Pull ups
100 x Push press
Cash out 300 DU

Thanks Jess for the Workout.

Wednesday 25/6/14

Bench press
5-5-5 @ 75% (med 5′s) [3x8, 2x6 - load that control and form can be maintained]
3-3-3 @ 85% (heavy 3′s)
1-1-1 @ 90% (heavy singles)

B) 10 rounds
200m run
15 deficit push ups (push ups)
200 m run
15 kettlebell swings 24/16kg *32/24kg (russian swings)

Thank you to TF Black Training

Saturday 21/6/14

In teams of 4
12mins – Team 1 RM shoulder to OH in 10mins – 1 BB/racks between the team
Then start straight away with a 30min time cap

Then – TEAM EVENT 6 – 2011

For time:
Row 20 calories
30 Burpees to plate
30 x GTOH 60kg/40kg *30 Two-arm dumbbell ground-to-overhead (20/15kg DBs)
30 Toes to bar (knee raise)
30m Overhead walking lunge (20/10kg *20/15kg plate)
50 foot Sprint (Roller door to grate and back)

TM = Team Member

Part B done in indian file –
TM 1 completes row, once complete TM 1 moves to Burpees and TM 2 jumps on Row.
You must wait for your TM in front of you to move on.
The TM in front does not have to wait for anyone, they can move through as fast as possible.

Friday 20/6/14

15mins bar MU practice

2 x Clusters EMOM for 10mins (from knee) [thrusters x 4] – building to heavy load

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thruster 61/43kg
Chest to Bar Pull Up

Wednesday 18/6/2014

Bench press
then build to max single for today
(3×8, 3×5 – loads that control and form is maintained)

Prowler push/pull – work in groups of 3 or 1:3 work:rest ratio
Suicides (10m/15m/20m) x 2 sets


Tuesday 17/6/14

Chin ups 4 x max strict reps (if getting over 10 add load)
Push press 4×5 build to heavy 5

5 rounds for time of:
15 Push Press 40/30kg (8 reps) [8 reps lighter load]
30 Hollow rocks (20)[20 hold knee]

Rope climbs practice *legless or Rope knees to elbows

Monday 15/6/14

A) 15mins ring MU practice

B) Alternating EMOM 10mins – all for quality movement
Odd mins – Strict HSPU x max good reps (off box or Band)
Evan mins – Pistols for quality (Use box) x 5/5

B) Alternating EMOM for 10mins
Burpees As FAST as pos. x 6-*10
TTB 6-*20 reps UB

C) Russian twists 3×15 ES”

Older posts «