Monday 11 November
Warm-up 2 rounds10 Bend and Bow 8 Walkers 20s Squat Hold 10 Air squat S&T Every 2 minutes5-4-3-2-2-2Back squat *Work up in weightWorkout20 Burpees 30 Med ball cleans 15/10 20 Sandbag over shoulder 50/70 (3x Med ball over shoulder 15) *5 Wall Ball Shots 10/7 at the top of each minute (starting at 01:00) ...
Thursday 14 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8 Single arm DB hammer curls per arm (very light) Workout 3 Rounds*Relay style20 Double DB Bench Press (any weight that is do-able, with good form, for all 3 movements) Directly into15 Double DB sitting hammer curls (any weight that is do-able, with good form, for all 3 movements)Directly Into 15 Double DB Bent over row (any weight that is do-able, with good form, for all 3 movements) *For every break in set perform 5 push-ups at the end of the round before resting *Rest 3 minutes between rounds ...
Tuesday 12 November (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular enduranceWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg)8 Push-ups 8 DB Strict press per side (light) S&T DB Strict Presshttps://www.youtube.com/watch?v=22gQUcvcW1o 14-12-8-6*Start light and work up (weight can stay the same across multiple sets so long as the last set feels heavy)*Brace core and keep DB's tucked pressing straight upwards. Workout Teams of 3 or 4: *Relay style: Member 1 starts and completes movement 1, then moves to movement 2 while member 2 starts movement 1 etc. 3 Rounds 20 DB Snatches https://www.youtube.com/watch?v=HHsOcHb_IFI 10 Push-ups20 Medball over shoulder (15kg/10kg) https://www.youtube.com/watch?v=58sMK3zizts 10 Ring rows ...
Monday 11 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) 10 Empty bar back squats. S&T Back Squat (3RM Max)3-3-3-3-3-3*Start light and work up to a max 3 rep set. *Rest to recovery *~90s to 2 minutes between sets*2 spotters required, as soon as forward progress halts save the squatter.*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) *Start on any movement, every minute move to the next movement, rest the remainder of the minute As a team complete from start to finish 480...
Friday 8 November 2024
Warm-up2x10 Push-up10 Ring rows 10 KB Deadlift (light) 10 KB High pull (light) +Open gym warm-up S&T Open gym ~15-20 minutes Workout21-15-9KB Sumo deadlift high-pullPush-up21 Cal Row ...
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