Tuesday 12 November (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular enduranceWarm-up3 rounds 8 PVC Pass through8 Side lateral raises (2,2.5kg) 8 Front lateral raises (2,2.5kg)8 Push-ups 8 DB Strict press per side (light) S&T DB Strict Presshttps://www.youtube.com/watch?v=22gQUcvcW1o 14-12-8-6*Start light and work up (weight can stay the same across multiple sets so long as the last set feels heavy)*Brace core and keep DB's tucked pressing straight upwards. Workout Teams of 3 or 4: *Relay style: Member 1 starts and completes movement 1, then moves to movement 2 while member 2 starts movement 1 etc. 3 Rounds 20 DB Snatches https://www.youtube.com/watch?v=HHsOcHb_IFI 10 Push-ups20 Medball over shoulder (15kg/10kg) https://www.youtube.com/watch?v=58sMK3zizts 10 Ring rows ...
Monday 11 November 2024 (RHS) (14:30, 17:30)
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 Squat (3RM Max)3-3-3-3-3-3*Start light and work up to a max 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 480...
Thursday 7 November 2024 (RHS) (14:30, 17:30)
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 12 Alternating DB Goblet lunges (1x10 or 12.5 or 15 or 20) 10 Lateral DB hops (L+R =1) 8 Ring Rows100m Run ...
Tuesday 5 November (RHS) (14:30, 17:30)
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 ...
Monday 4 November 2024 (RHS) (14:30, 17:30)
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 KB Farmers carry:https://www.youtube.com/watch?v=OiAnMT47S_Q Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) S&T Complete In any order:Complete 50m sled push (@3/4 bodyweight)Complete 100m KB Farmers carry (as heavy as form allows)*Any uncontrolled dropping of KB's = 15 Burpee penalty - when resting control the weight and set it down gently 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 swings (1x12kg or 16kg or 20kg...