Thursday 28 November 2024 (RHS) (11:00, 12:00)
November 25, 2024
Today’s Stimulus:
*Moderate weight
*High volume
8 Box step-ups
8 Bodyweight squats
8 Bend + Bow
4 Walkers
S&T
*5 minutes: Warm up to first set, go slow
Back squat
10-8-6-4
*Same weight across all sets (~50% of your 3RM max)
Every set is followed immediately with:
10 Bodyweight squats (each rep as a 2 second negative)
Workout
8 Rounds
Squads of 3
10 Box step-ups each (med ball – 10/7/5 kg)
8 Med ball slams each (med ball – 10/7/5 kg)
10 Goblet squats each (med ball – 10/7/5 kg)
You go I go style: Member 1 completes movement 1, member 2 completes movement 1, member 3 completes movement 1, move on to movement 2…