am_peak_performance

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
— Will Durant

UPPER BODY PUSH/PULL

GOAL
Build upper-body strength, power and shoulder stability through balanced pushing and pulling.

3 rounds
3 x 5/5/5 Banded YWT

Activates the upper back, rotator cuff and shoulder stabilisers before loading.

E2.5MOM x 5
5 Banded Pendlay Rows (RPE 7-8)

The bands encourage a powerful pull while building upper-back strength.

4 x 5 Bench Press (75%)
Slow eccentric

The controlled lowering phase develops strength, stability and better positions.

4 rounds
8 Split-Stance Cable Rows
8 Incline DB Bench
Slow eccentric (RPE 7- 8)

Quality pushing and pulling volume with added trunk and shoulder stability.

3 rounds
10 Barbell Bicep Curls
Max Ring Rows
12 Cable Bicep Curls

Extra upper-back and arm volume to support the main strength work. I utilise accessory and basic strength movements with all of my athletes, don’t over complicate things, do the basics really well, the rest will fall into place.

Dux x Mettle comp from the weekend. 📸 Esther

Mettle Junior Performance Pathway 🔴⚫️

Building strong, powerful and resilient young athletes.

Our Junior Performance Pathway combines Olympic Weightlifting, Strength & Conditioning and Plyometrics to help young athletes develop strength, power, confidence and athletic potential.

Ages 12–18 | All are welcome
📍 Villanova College
⏰ Monday & Thursday | 4:30–5:30pm

Starting tomorrow: 10 August 2026

Spaces available. DM us to enquire or get started.

Mettle Barbell Club

METTLE x DUX 🏋️‍♂️

Great showing from the crew today. Plenty of PBs, first-time competitors and some quality lifting across the board.

Lola
Sn**ch — 42kg
Clean & Jerk — 53kg (+5kg PB)
Total — 95kg (+5kg PB)
Another strong competition from Lola and a big PB clean & jerk to finish.

Bek
Sn**ch — 30kg
Clean & Jerk — 42kg (+2kg PB)
Total — 72kg (+2kg PB)
Continuing to make progress on the platform with another competition PB.

Jess
Sn**ch — 60kg
Clean & Jerk — 83kg
Total — 143kg
A great showing from Jess, performing well under pressure and continuing to build confidence and composure on the competition platform.

Jack
Sn**ch — 65kg
Clean & Jerk — 80kg
Total — 145kg
First competition for Jack and he absolutely smoked it. Great first outing on the platform with plenty more to come.

Jaz
Sn**ch — 90kg (+5kg PB)
Clean & Jerk — 115kg (+10kg PB)
Total — 205kg (+15kg PB)
First competition back in a year and a massive return to the platform. PBs across the board and a huge 15kg added to his best total.

Mat
Sn**ch — 100kg
Clean & Jerk — 145kg
Total — 245kg
Another great competition from Mat. Strong, consistent lifting and another quality performance on the platform.

Proud of the whole crew. ⚔️ big thank you to DWC CrossFit Dux for hosting today!

METTLE.

Performance starts long before game day.

The Mettle Junior Performance Pathway is built to help young athletes develop the strength, power, speed and resilience needed to perform at a higher level.

Using Olympic weightlifting, strength & conditioning and plyometric training, we develop athletic qualities that transfer to sport.

📍 Villanova College
🗓 Mondays & Thursdays
👥 Ages 12–18
📅 Commencing 10 August

Limited places available. DM us to register your interest.

Some bits n pieces over the past couple months. I’m the busiest I’ve probably ever been in my life, but I’m still taking time to enjoy little things along the way. We move

Strong foundations build great athletes.

The Mettle Junior Performance Pathway is designed to help athletes aged 12–18 develop strength, power, speed and resilience through Olympic weightlifting, plyometrics and strength & conditioning.

📍 Villanova College
🗓 Mondays & Thursdays
🕟 4:30–5:30 pm
📅 Commencing 10 August

Expressions of Interest are now open. Limited places available—send us a message to secure your spot.