06/09/2026
THIS WEEK AHEAD 5/9
Monday – Strength LB
Paused reps take centre stage, challenging members to produce force from static positions. Focus on strong bracing, positional integrity and quality Deadlift technique.
Tuesday – Summit
Descending work intervals from 60 seconds down. Stay within the 80–89% HR zone and focus on becoming more efficient rather than simply pushing harder.
Wednesday – Hyper UB
Upper-body strength and control with a 2-second pause on the Military Press. Maintain full-body tension and prioritise shoulder stability and technical quality.
Thursday – HIIT
MAS #3 increases to 110% of individual benchmarks. Push high-quality efforts, manage recovery and aim for consistent output across every interval.
Friday – Balanced
A mobility and stability-focused session supporting the Military Press and Conventional Deadlift. Focus on controlled movement, trunk stability and owning strong positions.
03/09/2026
We’re looking for a new coach 👋
We’re on the lookout for someone who enjoys working with people, is keen to learn, and wants to help others get better.
You don’t need to have everything figured out, we’re more interested in finding the right person who’s willing to get stuck in, develop their coaching, and become part of the BFT Pymble fam🩵
If you think it could be a good fit, send us a DM and we’ll tell you a bit more.
28/08/2026
UNLOCKED Week is here 🔥
Monday – Cardio U
Longer aerobic intervals with changing heart rate zones. Stay in control, adjust your pace as intensity changes and focus on smooth, continuous movement throughout.
Tuesday – Pump (UB)
Upper body hypertrophy with the introduction of tempo reps. Slow it down, control every phase and prioritise quality time under tension over chasing heavier loads.
Wednesday – HIIT
MAS-based conditioning at 105% of your individual benchmark. Attack each effort with intent, manage your recovery and aim for consistent output across every interval.
Thursday – Strength (LB)
Lower body strength with tempo-controlled reps. Use your benchmark to guide loading, own every phase of the Deadlift and maintain strong positions as fatigue builds.
Friday – Summit
Ascending work intervals from 35–60 seconds. Pace the early efforts, stay within the 80–89% heart rate range and finish strong with your best-quality output.
Saturday – Power
New block, new focus. Develop explosive strength and peak power through contrast training. Move with intent, keep loads controlled and prioritise speed and quality.
