Monday 18 November 2024 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Heavy weight

*Moderate volume

*Strength building

Warm-up

2 rounds

10 Lat front raises 2×2.5
10 Bodyweight squats
5 Walkers/Inch worms
10 Lateral line hops (L+R=1)

10 DB Strict press per arm (Light)

S&T

Standing Strict Press (3RM Max)
3-3-3-3-3
*Start light and work up to a max 3 rep set.

*Rest to recovery *~90s to 2 minutes between sets
*2 spotters required, as soon as forward progress halts save the squatter.
*Work to your own personal heavy set, NO EGO HERE.
*Record your weight, this will be your baseline as we progress and improve over the coming blocks.

Then:

5 minutes
Practice wall-balls, find a challenging but do-able height/weight

Workout (Metabolic conditioning)

E4MOM (16 mins = 4 rounds)
100m Run
10 Med ball slams (10/7)
10 V-ups
10 Wall balls (10/7) (scaling: scale height, scale weight)
10 Lat med ball hops (L+R =1)

*Reverse order of the movements every round, Round 1: run, slams… Round 2: Hops, wall ball…

*Half the squad starts bottom up

*Let’s get it!