Tuesday 3 December (16:30 first class)
Warm-up 3x 10 Ring rows 10 Air squats 10 Bend + Bow 10 DB Hang clean e.s (light) Workout"Five For Fighting" 1 Round:24 Pull-ups24 Double Dumbbell Squats 2x22.5/2x15- Rest 2 Minutes -2 Rounds:12 Pull-ups12 Double Dumbbell Squats 2x22.5/2x15- Rest 2 Minutes -3 Rounds:8 Pull-ups8 Double Dumbbell Squats 2x22.5/2x15 ...
Monday 2 December (16:30 first class)
Warm-up 2 rounds: 200m jog 10 Calf raises10 Bend and Bow 4 Walkers 8 Deadlift (bar) 8 Hang Power clean (bar) 8 Push press (bar)WorkoutEvery 2 minutes (6 rounds)3-3-3-2-2-2Deadstop deadlift* Work up in weight Workout "Hangry" 15-12-9:Hang Power Cleans200 Meter RunPush Jerks200 Meter RunBarbell: (70/45) ...
Thursday 3 December 2024 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-up3x 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Sit-ups 8 Bend + Bow4 Walkers S&T As fast as possible: 100m of broad jumps*Next jump has to start from where the last one landed Workout EMOM for 30 minutes Minute 1: 12 Wall Balls 10/7 Minute 2: 10 Burpee Minute 3: 12 DB snatches 22.5 or 20 or 15 or 12.5 (6 per side) Minute 4: 20 Alternating Lunges Minute 5: 12 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up MInute 8: 10 KB Goblet Squat Minute 9: 12 Box jumps Minute 10: Rest *Start at any station and rotate through movements resting on the 10th...
Tuesday 3 December (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/high weight *Moderate volume *Muscle volumeWarm-up3 rounds 8 PVC Pass through 8 Push -ups8 Side lateral raises (2x2.5) 8 DB strict press per side (light) 8 DB Curl per side (light) Movement demo: Push press https://www.youtube.com/watch?v=gFmV302JErc S&T 5-5-5-5-5Push press*Start light and work to a moderate/heavy weight Workout Teams of 3300 Side lateral raises (2x2.5 Kg) *Strict form *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do 5 burpees before continuing 300 Plate curls (1x10/5kg plate)*Strict form *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do...
Monday 2 December 2024 (RHS) (11:00, 12:00)
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 3 rounds 20s Squat hold10 Bodyweight squat 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side ThenWarm up to starting set (start at empty bar and take at minimum 3 sets to get there) S&T (25 mins) Back Squat (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 (Metabolic conditioning) 21-15-9Jumping squatsKB Swings (24/16) 200m Run ...
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