Thursday 16 January 2025 (RHS) (11:00, 12:00)

Today’s Stimulus:

*Moderate/heavy weight

*Moderate volume

*Strength building/functional

Warm-up
3x

8 PVC Pass through

8 PVC good morning

8 Bend + Bow
4 Walkers

Workout
*Squads of 3/4

*Presses 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 gorilla rows 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

Standing barbell strict press (70%-65%-60%-55%)

20-20-20-20

Kettlebell Gorilla rows 2x16kg/2x24kg https://www.youtube.com/watch?v=UsxcaALqr2c

-Rest 5 minutes

Complete 60 Ring rows + 60 Hand release push-ups (partition and split in any way you want)