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 ...
Thursday 7 November 2024
Warm-up2x 8 Heel Touches 10 PVC PT 10 PVC GM5 Walkers 8 Hang Power clean (Bar) 8 Front Squat (Bar) 8 Push press (bar) 8 Hang snatches (Bar) 100m Jog Workout"One Size Fits All"For Time:30 Power cleans (40/30)200 Meter Run20 Thrusters (40/30)200 Meter Run10 Snatches (40/30)200 Meter Run ...
Wednesday 6 November (16:30 first class)
Warm-up2x 10 Calf Raises10 Bend + Bow 30 Singles/doubles 10 Hanging knee raises Workout For Time:AMRAP 2 minutes (6 Rounds) 10 Abmat sit-ups30 Double undersMax T2B Rest 1 Minute between rounds ...
Tuesday 5 November (16:30 first class)
Warm-up 2x 10 Ring rows 10 Push ups 10 Box step-ups 10 Bend + Bow 8 Push press (Bar) S&T Every 2 minutes 5-4-3-2-1Push press*Start light and work up in weight Workout 6 rounds:9 DB Push press (2x15/2x22.5)12 C2B15 Box Jumps ...
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