Monday 9 December 2024 (RHS) (11:00, 12:00)

Last week gents!

Massively impressed with the grit displayed during this last block, it shows clearly in the percentage improvements in the lifts.

Our aim this week is perfect form whilst going for some heavier weights on the deadlift and bench.
Lets earn the break, relax re-fuel and get ready to kill it in the new year!

Today’s Stimulus:

*Heavy weight

*Moderate volume

*Strength building

Warm-up

2 rounds

100m Jog

10 Walkers

10 KB Deadlift (light)

10 KB Russian Swing (light)
20s Pidgeon stretch each side

Then

Warm up to starting set (start at empty bar and take at minimum 3 sets to get there)

S&T (25 mins)

Deadlift (1RM Max)
1-1-1-1-1-1
*Start light and work up to a max 1 rep set.

*Rest to recovery at least 90s to 2 minutes between sets
*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.

Workout

Teams of 3:

3 Rounds For Time:
200 Meter Run (Round 1), 300m Run (Round 2), 400m Run (Round 3)
21 Kettlebell Russian Swings 24kg/16kg
24 Alt Jumping lunges

Relay style:
*Team member 1 starts with the run, when finished moves to KB swings, while team member 2 starts run etc.
*If you work fast and complete the movement before the member in front of you is done you get to rest.