Thursday 17 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light/moderate weight *Medium volume *Base buildingMovement Demo Deadlift 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) 6-6-5-5-4-4 *Unbroken deadlifts *Aim is to end on a moderate weight *Form breaking is strictly prohibited -Rest 3 minutes Every 3 minutes (3 rounds) 8-8-8 @ half of the heaviest weight of part 1 Workout (metabolic conditioning)2-4-6-8-10-12-14-16-18-20 Alternating Lunges (10Kg Plate) Russian twist (10kg Plate) L+R =1 ...
Tuesday 15 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Medium volume *Base buildingMovement Demo Bench Press https://www.youtube.com/shorts/hWbUlkb5Ms4 Warm-up3 rounds 10 Push-ups 10 Box step ups 10 Ball slams (light 5kg or 7kg) 100m Run S&T Bench Press (Base building) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner...
Monday 14 October (RHS) (15:30, 17:30)
Today's Stimulus: *Light weight *High volume *Base building House Rules -Respect the equipment, no dropping empty bars/DB's - control the weight -Respect the weight, Go at your own speed, over-reaching on weight and risking injury = you are out.-Respect each other, everyone has different levels of experience. We are here to grow together. -Speak up if you feel injured or if you are competing so that we can scale the workout appropriately. -Come ready to do the work, eat and drink enough to fuel the workout -Coming late = burpees. Movement Demo Back Squat https://www.youtube.com/shorts/PPmvh7gBTi0 *Break parallel + full lockout - no half repping Warm-up 2 rounds10 Bodyweight squat *Break parallel *Coach will give cues...
Friday 11 October 2024
Warm-up2x10 Push-up10 Ring rows 30s Bike 30s Row 100m Run S&T Open gym ~15-20 minutes WorkoutStart whenever ready: 1800m Row 1800m Bike Every 5 minutes: 15 Burpees over rower 200m Run Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall. ...
Thursday 10 October 2024
Warm-up2x 8 Bodyweight squats (2s Pause at bottom) 8 Alt Lunge Twist 8 Heel Touches 20s Pidgeon each Side 8 Hang Clean (Bar)8 Hang Snatch (Bar) Workout"Grace Period" For Time: 15-10-5 Power Snatches 40/3015 Med ball Clean 10/7 Rest 2 Minutes 15-10-5 Clean & Jerks 60/4015 Med ball Slam 10/7 ...
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