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 ...
Friday 29 November 2024
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow10s Sandbag hold Workout10-9-8-7-6-5-4-3-2-1Push-up1 Sandbag over shoulder 1-2-3-4-5-6-7-8-9-10KB Swing7/5 Cal bike ...
Thursday 28 November 2024
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM 10 PVC OH Squat5 Walkers 10 Alt lunge twist 8 Deadlift (bar) 8 Hang power snatch (Bar) 8 Hang power clean (bar) 8 OH Squat (Bar) WorkoutPart 1:Teams of 3: 1500 Meter Row, split distance36 Deadlifts (Bodyweight), split reps63 Box Jumps, split reps *One working at a time Part 2:Teams of 3: 36 OH Squats (60/40), split reps36 Snatches (60/40), split reps63 Burpee over bar, split reps *One working at a time Part 3:Teams of 3: 1500 Meter bike, split reps36 Hang power clean (50/35), split reps36 Bar MU, split reps *One working at a time*Choose any part to start at*Adjust reps for squads of 2 ...
Wednesday 27 November (16:30 first class)
Warm-up2x 100m Jog 10 Front + side lat raises 10 Hanging knee raises 10 Push press (bar) Workout "Boop" AMRAP 16: 8 Toes to Bar 8 S2O 60/40Every 2 Minutes [Starting at 0:00]: 100 Meter Run ...
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