Day 8 RHS – S&C
Today’s Stimulus: *Light weight *Medium volume *Base buildingMovement 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 Single KB Deadlift (light)8 Push-ups S&T Barbell Bench Press *Pair up 4 or 5 per bench *Relay style, partner one goes, rack next partner… *Spot your partner8-8-6-6-4-4 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weight Workout *2 minutes practice movements before workout starts 4 Rounds8 Hand Release Push-ups12 Hanging knee raises (strict)16 KB sumo deadlift High pulls (12kg/16kg) - https://www.youtube.com/watch?v=0xpSOScnr1E ...
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...
Day 6 RHS – S&C
Today’s Stimulus: *Light/moderate weight *Medium volume *Base 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/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 (5 rounds) 5-5-5-5-5 *Unbroken deadlifts *Aim is to end on a moderate weight *2 second negative on all reps, control is key *Form breaking is strictly prohibited Workout (metabolic conditioning)21-15-9 KB swing (Moderate/light weight) - https://www.youtube.com/watch?v=1cVT3ee9mgUMed ball slams (Moderate/light weight) - https://www.youtube.com/watch?v=QxYhFwMd1KsHand release push-ups (or negatives) - https://www.youtube.com/watch?v=kfnMuP5JgIw ...
Day 5 RHS – S&C
Today's Stimulus: *Light weight *High volume *Base building Movement Demo Back Squat https://www.youtube.com/shorts/PPmvh7gBTi0 *Break parallel + full lockout - no half repping Warm-up 2 rounds10 Bodyweight squat (2s pause at bottom) 10 Alt lunge twist 10 Box step-ups20s Pidgeon (e.s) S&T Back Squat (Base building - 20 mins) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner...
Day 4 RHS – S&C
Today’s Stimulus: *Light weight *Medium volume *Base buildingBarbell Etiquettehttps://www.youtube.com/watch?v=lgeHYdrFXWkMovement Demo Strict Press https://www.youtube.com/watch?v=J9nSWwSXUbUWarm-up3 rounds 10 PVC Pass through5 Walkers10 Side lateral raises (2,2.5kg)10 DB strict press per side, 2 second positive + 2 second negative (5/7/10 KG) 100m jog S&T Barbell Standing Strict Press (Base building) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner...