Thursday 24 October 2024 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Light/moderate weight

*Medium volume

*Base building

Movement Demo

Deadlift
*Remember bar etiquette from Monday, be careful not to drop one side of the bar when unloading plates.

https://www.youtube.com/shorts/ZaTM37cfiDs

Warm-up
AMRAP 8

10 Bend + Bow

5 Walkers

8 Alt Lunge twists

8 Bent Over row (empty bar)

8 Deadlift (empty bar)

S&T

*Pair up 2/3 according to bodyweight/experience

Deadlift

Every 3 minutes (6 rounds)

5-5-5-5-5-5

*Unbroken deadlifts

*First 2 reps of every set has a 2 second negative

*Aim is to end on a moderate weight

*Form breaking is strictly prohibited

Workout (metabolic conditioning)
21-15-9

KB swing (Moderate/light weight) – https://www.youtube.com/watch?v=1cVT3ee9mgU
Med ball slams (Moderate/light weight) – https://www.youtube.com/watch?v=QxYhFwMd1Ks
Hand release push-ups (or negatives) – https://www.youtube.com/watch?v=kfnMuP5JgIw