Thursday 24 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light/moderate weight *Medium volume *Base buildingMovement Demo Deadlift*Remember bar etiquette from Monday, be careful not to drop one side of the bar when unloading plates. https://www.youtube.com/shorts/ZaTM37cfiDs Warm-upAMRAP 8 10 Bend + Bow 5 Walkers 8 Alt Lunge twists 8 Bent Over row (empty bar) 8 Deadlift (empty bar) S&T *Pair up 2/3 according to bodyweight/experience Deadlift Every 3 minutes (6 rounds) 5-5-5-5-5-5 *Unbroken deadlifts *First 2 reps of every set has a 2 second negative *Aim is to end on a moderate weight *Form breaking is strictly prohibited Workout (metabolic conditioning)21-15-9 KB swing (Moderate/light weight) - https://www.youtube.com/watch?v=1cVT3ee9mgUMed ball slams (Moderate/light weight) - https://www.youtube.com/watch?v=QxYhFwMd1KsHand release push-ups (or negatives) - https://www.youtube.com/watch?v=kfnMuP5JgIw ...
Tuesday 22 October (RHS) (14:30, 17:30)
Today's Stimulus: *Light weight *High volume *Base building Movement Demo Back Squat https://www.youtube.com/shorts/PPmvh7gBTi0 *Break parallel + full lockout - no half repping Warm-up 2 rounds10 Bodyweight squat (2s pause at bottom) 10 Alt lunge twist 10 Box step-ups20s Pidgeon (e.s) S&T Back Squat (Base building) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner...
Monday 21 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Medium volume *Base buildingBarbell Etiquettehttps://www.youtube.com/watch?v=lgeHYdrFXWkMovement Demo Strict Press https://www.youtube.com/watch?v=J9nSWwSXUbUWarm-up3 rounds 10 PVC Pass through5 Walkers10 Side lateral raises (2,2.5kg)10 DB strict press per side, 2 second positive + 2 second negative (5 KG) S&T Barbell Standing Strict Press (Base building) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner...
Friday 18 October 2024
Warm-up2x10 Push-up10 Ring rows +Open gym warm-up S&T Open gym ~15-20 minutes Workout5 Rounds For Time 15 Dumbbell Hang cleans 2x20/2x15 21 Pull-Ups Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 17 October 2024
Warm-up2x 8 Bodyweight squats (2s Pause at bottom) 8 Heel Touches 10 PVC PT 10 PVC GM 10 PVC OH Squat 8 Snatch grip deadlift(Bar)8 Hang Snatch (Bar) 8 OH Squat (Bar) S&T Every 1:30 (5 rounds)Hang Squat Snatch (Scaled: Hang power + OH Squat) *work up in weight Workout"Austin Powers"Every 2 Minutes [Until 70 power snatches]:10 Wall ball 10/7Max Power Snatches 40/30 ...
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