Day 7 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Base/Strength building Movement Demo Back Squat *Break parallel + full lockout – no half repping Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) S&T Back Squat (Base building) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner…*Stay at the same weight or work up slowly with each set Set 1: 3 Squat (2s pause at the bottom) Set 2: 3 Squat (No pause) Set 3: 2 Squat (2s pause at the bottom) Set 4: 2 Squat (No Pause) Then Reduce weight to Roughly 50% of your last setSet 5 and Set 6 should be done on this weight unless form does not allowSet 5:8 Squat (no pause) Set...
Friday 7 November 2025 (16:30 first class)
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 100 KB/Easy bar upright row (~24kg)100 DB Renegade rows (L+R =2) 2x15/2x10100 DB Bench press 2x15/2x10*Every break = 5 push-ups ...
Thursday 6 November 2025 (16:30 first class)
Warm-up3x10 Alt lunge twists10 Bend + bow10 Ring rows 5 Walkers10 Supermans8 Hang power snatch (bar) Workout21-15-9-7C2B pull-up10 Alt OH Lunge 40/30Power snatch 40/30 ...
Wednesday 5 November 2025 (16:30 first class)
Warm-up3x10 Bend + bow5 Walker5 Burpee10 KB deadlift (light)Start S&T as soon as warm-up is doneS&T1K Row WorkoutDivide reps in any reps/sets:100 Hand release push-ups (Injury alternative DB Press)100 Double KB deadlift 2x24/2x15100 Burpees (Injury alternative 50/70 cal bike) ...
Tuesday 4 November 2025 (first class 15:30)
Warm-up3x10 Bend + Bow 5 Walkers30 Singles/Doubles10 sit-ups10 Air squats (2s pause) then warm up back squats WorkoutTeams of 2 (you go, I go):Partner 1 completes DU's then partner 2 completes, team moves to v-ups etc. 5 Rounds:40 Double Unders 20 V-Ups 5 Back Squats 90/60 ...
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