Monday 13 January 2025 (RHS) (11:00, 12:00)

Today’s Stimulus:

*Moderate/heavy weight

*Moderate volume

*Hinging overload/strength building

Warm-up

2 rounds

20s Squat hold

10 Air squats

5 Walkers

10 KB Deadlift (light)

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

Workout

*Squads of 3/4

*Squats are done at percentages relating to 1RM max (adjust and round up or down as needed – these are our targets but don’t risk injury to reach them)

*KB swings should follow directly after squats, after the KB swings rest to recovery before starting the next set
*To ensure a good flow give the partner in front of you a 30s head start.
*Warm up to starting set starting at an empty bar

5-5-5-5
Back squat (70%-65%-60%-55%)
20-20-20-20

KB Russian Swing (24kg/16kg)

-Rest 5 minutes

*Squads of 3/4

*Rotate until each member has completed 100 step ups

*Full range of motion, open hips at the top with both feet on the box and knees completely locked out before descending.
Complete 100 Weighted box step-ups (22.5kg/20kg/15kg Dumbbell)