Day 13 RHS – S&C
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 Squat3-3-3-3-3-3*Start light and work up to a heavy 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 40 Battle rope...
Day 12 RHS – S&C
Today’s Stimulus: *Moderate to moderate-heavy weight *Medium volume *Strength buildingMovement Demo Deadlift https://www.youtube.com/shorts/ZaTM37cfiDsDB Goblet Lungehttps://www.youtube.com/shorts/ruKeNQ1YOm0Lateral DB hopshttps://www.youtube.com/shorts/LPJDgdfJ2KMWarm-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) 4-4-4-4-4-4 *Unbroken deadlifts *Aim is to end on a moderate to moderate-heavy weight *Form breaking is strictly prohibited Workout (metabolic conditioning)As fast as good form allows4 Rounds 22 Alternating DB Goblet lunges (1x10 or 12.5 or 15 or 20) 10 Lateral DB hops (L+R =1) 10 Ring Rows100m Run ...
Day 11 RHS – S&C
Today’s Stimulus: *Light weight *High volume *Muscular enduranceMovement Demo DB Bench Press https://www.youtube.com/shorts/1V3vpcaxRYQWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg)8 Push-ups S&T Dumbbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner, don't let dumbbells fall outwards as this is a shoulder injury risk.10-10-8-8-6-6 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weightTHEN 2 sets: Max push-ups *Rest 1:30 between sets*Score = total pushups. Workout "Grit"100 Burpees for timeScore=total time ...
Day 10 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Sport specific Movement Demo DB power clean: https://www.youtube.com/watch?v=vh0Tj7G4k0cKB Swing:https://www.youtube.com/shorts/6QjuRf0D8FwMed ball goblet squat:https://www.youtube.com/watch?v=1ZCxUsiornQ Med ball slams:https://www.youtube.com/watch?v=QxYhFwMd1Ks Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) Workout (Metabolic conditioning) *Start on any movement, every minute move to the next movement, rest the remainder of the minute Minute 1: 10 DB power cleans (2x12.5's or 15's or 20's) Minute 2: 10 KB Russian swings (1x12kg or 16kg or 20kg or 24kg) Minute 3: 15 Med ball goblet squats 7kg or 10kgMinute 4: 15 Med ball slams 7kg or 10kg Repeat 4 times ...
Day 9 RHS – S&C
Today’s Stimulus: *moderate weight *Medium volume *Strength 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/ZaTM37cfiDsWarm-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) 5-5-4-4-3-3 *Unbroken deadlifts *First 1 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) Teams of 3Every 3 Minutes (4 Rounds)*Each team member starts on a different movement, rotate and complete all movements required for the interval. *Rest for the remainder of...