Thursday 23 January 2025 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Moderate/heavy weight

*Moderate volume

*Strength building (with a hypertrophy spin)

Warm-up
3x

8 PVC Pass through

8 PVC good morning

8 Bend + Bow
8 Walkers (each walker is done with an extra push-up)

8 Ring row

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)

*DB rows should follow directly after bench, after the rows 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

5-5-4-4

Barbell Bench press (75%-70%-65%-60%)

20-20-20-20

Double Dumbbell bent over row – as heavy as good form allows

-Rest 5 minutes

Complete 60 Ring rows + 60 Double DB Bench press – as heavy as good form allows (partition and split in any way you want)
*This is not for time but we want to keep rest below 90 seconds where we can.