Tuesday 29 October (RHS) (14:30, 17:30)

Today’s Stimulus:

*Light weight

*Medium volume

*Base building

Movement Demo

DB Bench Press

https://www.youtube.com/shorts/1V3vpcaxRYQ

Warm-up
3 rounds

8 PVC Pass through
8 Side lateral raises (2,2.5kg)

8 Front lateral raises (2,2.5kg)

8 Single KB Deadlift (light)
8 Push-ups

S&T

Barbell Bench Press

*Pair up 4 or 5 per bench

*Relay style, partner one goes, rack next partner…

*Spot your partner, don’t let dumbbells fall outwards as this is a shoulder injury risk.
8-8-6-6-4-4

*Each rep has a 2 second negative
*Start light and work up in weight, sets has to be unbroken else reduce weight

Workout

*2 minutes practice movements before workout starts

4 Rounds
8 Hand Release Push-ups
12 Hanging knee raises (strict)
16 KB sumo deadlift High pulls (12kg/16kg) – https://www.youtube.com/watch?v=0xpSOScnr1E