The Yard Gym Mooloolaba

BASE WEEK TWO

COMPONENT TWO TURF SIDE:
12/18 SKI ERG CALS
15 DEFICIT DB PUSH UP
12/18 BIKE ERG CALS
15 DB DEADLIFT
12/18 ROW ERG CALS
15 DB PUSH PRESS
12/18 ASSAULT BIKE CALS

Week 1. The Signature Bock is underway.

BASE phase — Weeks 1 & 2
Building our foundation.

Higher volume, lower intensity. More reps, shorter rest. We’re about establishing technique, building work capacity and laying the groundwork for everything that follows.

RIG SIDE
Mon/ Tue — Lower body & squat patterns (incl. hinge movements)
Wed/ Thu — Upper body push/pull, horizontal & vertical
Fri — Deadlifts, hip thrusts & posterior chain

Smarter training. Better outcomes.

BLOCK B IS DONE. BLOCK A IS BACK.

Monday we reset. Monday we go back to the bar.

The Signature Block starts tomorrow. One primary compound lift, built week by week across 8 weeks, peaked at a true 1RM in week 6.

It’s our foundation block. One primary compound lift (squat, bench, deadlift, hip thrust) built over 8 weeks with linear progression. We peak at a 1RM strength test in week 6, then recover smart.

8 WEEKS / 4 PHASES:

→ BASE (Wks 1–2): High volume, technique focus, building the base
→ GAIN (Wks 3–4): Volume drops, intensity rises, heavier loads
→ PERFORM (Wks 5–6): Volume minimised, intensity maximal, peak loads
→ ALIGN (Wks 7–8): Recovery, adaptation, set up for the next block

This isn’t random. Every rep has a reason. Every phase has a purpose. Signature Block starts tomorrow.

You feel it before you understand it. It’s the people. Every time.

Y42 | June 8 - July 19

The challenge isn’t just showing up.
It’s committing to a higher standard.

42 days.
One standard.

Y42 isn’t a reset.
It’s a commitment to performance at your best.

The Rules:
• 2L water every day
• No alcohol
• No deep-fried food
• No added sugar
• Track progress daily
• Train YARD
• Weekly discomfort challenge
• Isolation time (books in, phone down)
• $2 per day accountability

June 8 - July 19.