Monday 4 November 2024 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Moderate weight

*Moderate volume

*Sport specific

Movement Demo

DB power clean:
https://www.youtube.com/watch?v=vh0Tj7G4k0c
KB Swing:
https://www.youtube.com/shorts/6QjuRf0D8Fw
Med ball goblet squat:
https://www.youtube.com/watch?v=1ZCxUsiornQ

Med ball slams:
https://www.youtube.com/watch?v=QxYhFwMd1Ks

KB Farmers carry:
https://www.youtube.com/watch?v=OiAnMT47S_Q

Warm-up

2 rounds

20s Squat hold
10 Bodyweight squat

10 Walkers/Inch worms

20s Pidgeon (e.s)

S&T

Complete In any order:
Complete 50m sled push (@3/4 bodyweight)
Complete 100m KB Farmers carry (as heavy as form allows)
*Any uncontrolled dropping of KB’s = 15 Burpee penalty – when resting control the weight and set it down gently

Workout (Metabolic conditioning)

*Start on any movement, every minute move to the next movement, rest the remainder of the minute

Minute 1: 10 DB power cleans (2×12.5’s or 15’s or 20’s)

Minute 2: 10 KB swings (1x12kg or 16kg or 20kg or 24kg)

Minute 3: 15 Med ball goblet squats 7kg or 10kg
Minute 4: 15 Med ball slams 7kg or 10kg

Repeat 4 times