Tuesday 7 January 2025 (RHS) (11:00, 12:00)
Today’s Stimulus: *Light weight *Medium volume *RepeatMovement Demo Dumbbell 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 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.8-8-6-6-4-4 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weight Workout 4 Rounds8 Hand Release Push-ups16 Hanging knee raises (strict)16 KB sumo deadlift High pulls (12kg/16kg) – https://www.youtube.com/watch?v=0xpSOScnr1E ...
Monday 6 January 2025 (RHS) (11:00, 12:00)
Welcome back gents! We want to commend you on absolutely smashing the last few blocks of training - this year we are going to even greater heights. Work hard, stay humble - let's put our heads down and finish this thing! Today’s Stimulus: *Moderate weight *Moderate volume *Getting back into it Warm-up 2 rounds 20 Alternating lunges 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side S&T (25 mins) Kettlebell Front Rack Lunges3 Sets: 20 Front rack KB Lunges https://www.youtube.com/shorts/4WehJ7vIrhQ * 10 Reps Each Leg *Controlled decent, use matts if needed and don't bang the knees off the floor to avoid potential injuries.* Start light, build In weight do a heavy...
Thursday 12 December 2024 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-up3x 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Bend + Bow4 Walkers S&T 2x100m Sled push @3/4 Bodyweight *Break in the 100m = 10 Jumping squats 2x100m Kettlebell/DB front rack carry *Uncontrolled dropped KB = 10 Burpees*Perform in any order, Ex: 100m Sled, 1 Carry, rest repeat Workout AMRAP 20 Minutes Teams of 3 split all reps:30 Wall-balls 30 Box jumps 300m KB/DB Farmers carry*Complete the last round after the clock hits 0 Score is total rounds completed ...
Tuesday 10 December (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate/high weight *Moderate volume *Muscle volumeWarm-up3 rounds 8 PVC Pass through 8 Push -ups8 Side lateral raises (2x2.5) 8 DB Curl per side (light) S&T Bench press 10-8-6-4-2*Start light and work to a heavy weight *Try to keep sets unbroken *Spotters are mandatory Then 10-10-10Double DB Curl*Work up in weight or stay at a challenging weight across Workout 40-30-20-10 Hand release Push-Ups Sit-ups ...
Monday 9 December 2024 (RHS) (11:00, 12:00)
Last week gents! Massively impressed with the grit displayed during this last block, it shows clearly in the percentage improvements in the lifts.Our aim this week is perfect form whilst going for some heavier weights on the deadlift and bench.Lets earn the break, relax re-fuel and get ready to kill it in the new year! Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 100m Jog 10 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side ThenWarm up to starting set (start at empty bar and take at minimum 3 sets to get there) S&T (25 mins) Deadlift (1RM Max)1-1-1-1-1-1*Start light and work up to...