Day 3 RHS – S&C
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, don't risk injury.-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. Warm-up 3 rounds 10 Push-ups 10 Box step ups 10 Ball slams (light 5kg or 7kg)10 Sit-ups S&T 3 setsTeams of 2, you go I go (partner 1 completes a set, then partner...
Day 2 RHS – S&C
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, don't risk injury.-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 KB Suitcase deadlifthttps://www.youtube.com/embed/aXwilZfmDyo?si=rQGPsqfUWm1BZpwV *Tight core straight back + full lockout - no half repping Warm-up 3 rounds10 Bend + Bow 5 Walkers 200m slow jog10 Heel touches S&T 4 sets12 Double KB Deadlift-Rest...
Day 1 RHS – S&C
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, don't risk injury.-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 Goblet squat https://www.youtube.com/watch?v=gCESNsDsbqk *Break parallel + full lockout - no half repping Warm-up 2 rounds10 Bodyweight squat *Break parallel *Coach will give cues to improve form/efficiency as we go 5 Burpees 10...
Thursday 27 February 2025 (RHS) (14:30, 17:30)
That's it, gents! It's been an absolute privilege programming for you these past few months. A big thanks to Coach Nathan for organizing and running the sessions, and to all of you for your hard work. Trust me, the benefits of this will last for years to come—I'm not even kidding. We're wrapping up with a workout packed with the favorites. Will it be tough? Yes. Will it suck? Absolutely. But we push through because we're willing to do today what no one else wants, so that we can do tomorrow what no one else can. Next week, let's give those PNHS lads...
Wednesday 25 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport Specific/CoreWarm-up2x10 Push-up 10 Sit-ups10 Ring rows 10 Bend + bowWorkout20-15-10-15-20 Alt DB Snatch 20kg/15kgRing RowsAlt V-ups ...