MANA Strength and Conditioning

Coach Bill during his tenth round of yesterday’s workout. He’s highlighted a few dodgy reps… can you see any?

Up for a challenge? Here’s the workout 🏋🏾

(I) 20 minutes at a steady pace (RPE 5)

250m row
200m run
12 calories assault bike
200m run
250m ski
200m run

Cycle through at a pace you can maintain for the 20 minutes. Rest 5 minutes

(ii) 20 minute AMRAP

5 pull ups
10 push ups
15 squats
20 double unders
1 minute rest between rounds

Short on time? Do one section… and have fun.

Refining clean technique

The clean is a chain of positions. If one is rushed or out of balance, the whole lift suffers.

This complex slows the lift down and builds it piece by piece.

3 Position Power Clean (Mid-Thigh / Knee / Mid-Shin)
Each rep begins from a different point in the pull:
🏋🏾Mid-thigh: Emphasises vertical extension and finishing tall.
🏋🏽‍♀️Knee: Reinforces patience as the bar passes the knees — staying over the bar.
🏋🏾‍♂️Mid-shin: Builds tension and posture close to the floor.

After each power clean, we pause in the receiving position.
This removes momentum and forces you to stabilise — balanced through mid-foot, elbows fast, torso tall.

From that pause, we move directly into a front squat.
This reinforces the position we’re trying to improve and develop confidence in.

Finally, 1 Full Clean
Now we integrate everything: controlled pull, vertical finish, fast turnover, confident recovery.

RPE 3–5
We’re not chasing load. We’re chasing precision.

Asymmetric Kettlebell Carry (50–100m)

One bell in the front rack.
One bell hanging off a band.
Walk tall.

Sounds simple… it’s not.

This drill challenges your core the way it’s meant to work — resisting rotation, resisting side bending, and staying stacked while you move.

The band adds instability, so your body has to react with every step.
Not crunches. Not sit-ups.
Real-world trunk strength.

Over 50–100m the goal is simple:
✔️ Stay tall
✔️ Keep your ribs down
✔️ Walk quietly
✔️ Don’t let the bells move you

It’s strength, coordination and breathing under load — all at once.

This is the kind of work that carries over to sport, lifting, and life.

[Fast30] Want to get fitter… without feeling wrecked? 👊🏾

This 27-minute alternating EMOM is designed to help you build real fitness — strength, cardio, and core — in a structured, manageable way.

You’ll rotate through short 30-second efforts like:
Wall balls
Ski or row calories
Box jumps
Bike calories
Core work

With built-in rest.

Here’s why that matters 👇🏾

✅ Burn calories efficiently without long, boring cardio
✅ Build strength and tone at the same time
✅ Improve your fitness safely with clear time caps
✅ Train hard not reckless (RPE 7–8 means challenging, but sustainable)

It’s intense enough to create change…but controlled enough that you can come back still do your day to day routine

If you’re looking to get into shape and want guidance, structure, and coaching — this is exactly the kind of session we use to move you closer to your goals. 💪🏾

We’re in the technique phase of a strength cycle. Here’s a drill that will help you become more confident with the split jerk.

Split jerk complex (RPE 3-4)

3 Press in split stance
3 Jerk balance
3 Split jerk

Press in Split Stance: Unilateral overhead presses from your split jerk stance. This anchors your base and locks in the split position, reinforcing even pressure on both feet and a strong, upright rack and overhead position .

Jerk Balance: Light dip+drive drills where you punch the bar up and step into your full split. This teaching drill sharpens foot placement and timing, helping you drop under the bar faster and with balanced weight distribution. It builds confidence and speed getting under the bar .

Split Jerks: Full split jerks performed at low intensity. Focus on a smooth, explosive dip-drive and a quick and accurate split. The goal is fluid timing and precision, not heavy load.

Every rep is about quality. We’re keeping the weight light so we can ensure positions and timing. We did 5 sets in training as intentional practice. Give it a go or drop in at MANA 🦁

Super Sue fighting through 2 minutes on the sled at PBs Fight for the Whenua fundraiser 2019... and Audz with the hearty encouragement from the sidelines.

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward." Martin Luther King Jr.