Thursday 3 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 Sit-ups 8 Bend + Bow4 Walkers S&T As fast as possible: 100m of broad jumps*Next jump has to start from where the last one landed Workout EMOM for 30 minutes Minute 1: 12 Wall Balls 10/7 Minute 2: 10 Burpee Minute 3: 12 DB snatches 22.5 or 20 or 15 or 12.5 (6 per side) Minute 4: 20 Alternating Lunges Minute 5: 12 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up MInute 8: 10 KB Goblet Squat Minute 9: 12 Box jumps Minute 10: Rest *Start at any station and rotate through movements resting on the 10th...
Tuesday 3 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 strict press per side (light) 8 DB Curl per side (light) Movement demo: Push press https://www.youtube.com/watch?v=gFmV302JErc S&T 5-5-5-5-5Push press*Start light and work to a moderate/heavy weight Workout Teams of 3300 Side lateral raises (2x2.5 Kg) *Strict form *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do 5 burpees before continuing 300 Plate curls (1x10/5kg plate)*Strict form *100 reps each, one working at a time. *Every time the weight is transferred or a set is broken all 3 team members do...
Monday 2 December 2024 (RHS) (11:00, 12:00)
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 3 rounds 20s Squat hold10 Bodyweight squat 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) Back Squat (1RM Max)1-1-1-1-1-1*Start light and work up to a max 1 rep set. *Rest to recovery at least 90s to 2 minutes between sets*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) 21-15-9Jumping squatsKB Swings (24/16) 200m Run ...
Thursday 28 November 2024 (RHS) (11:00, 12:00)
Today’s Stimulus: *Moderate weight *High volume *Muscle volumeWarm-up3x 8 Box step-ups 8 Bodyweight squats 8 Bend + Bow4 Walkers S&T *5 minutes: Warm up to first set, go slowBack squat10-8-6-4*Same weight across all sets (~50% of your 3RM max)Every set is followed immediately with:10 Bodyweight squats (each rep as a 2 second negative) Workout 8 Rounds Squads of 310 Box step-ups each (med ball - 10/7/5 kg) 8 Med ball slams each (med ball - 10/7/5 kg) 10 Goblet squats each (med ball - 10/7/5 kg) You go I go style: Member 1 completes movement 1, member 2 completes movement 1, member 3 completes movement 1, move on to movement 2...
Tuesday 26 November (RHS) (11:00, 12:00)
Today’s Stimulus: *light weight *Moderate volume *Muscle volumeWarm-up3 rounds 8 Push -ups8 Ring rows 8 KB upright row (very light) S&T Pull-up (squads of 3/4 according to pull-up experience):4 Max rep sets (If max reps for your first set is < 3 scale to banded pull-ups) Score: Total reps across all setsScaling: Banded pull-ups (any strength band or multiple bands) Workout 3 Rounds 20 Dumbbell Bench press (heavy but manageable weight, decreasing weight is allowed) Directly into Max rep push-up-Rest 2 minutes between rounds3 Rounds 20 KB Upright rows (24/16/12)Directly intoMax rep banded curls (purple or heavier).-Rest 2 minutes between roundsScore: total amount of push-ups + total amount of banded curls ...