Day 38 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Core + upper body volumeWarm-up3x 8 Sit-ups 8 Push-ups8 Ring rows S&T (15 minutes) *Warm up to starting weight6-5-4-3-2Bench Press (2 second pause at the bottom)*Work up to a moderate/heavy weight*Keep tension during the pause to ensure form doesn't degrade Workout 50-40-30-20-10Alternating V-UpsKB High Pulls (16/12)25-20-15-10-5Med ball sit-ups 10/7Hand release push-ups ...
Day 37 RHS – S&C
Today’s Stimulus: *Medium-Medium/heavy weight *Medium volume *Weight controlWarm-up2 rounds 10 Bend + Bow 10 Alt Lunge Twist 4 Walkers20s Squat hold15 Air squat S&T (20 minutes)*Warm up to first set before starting working setsBack squat (Pause)4 sets of 3 reps*2 second hold at the bottom for every rep*Work up in weight *Full hip lockout at the topThen2 sets of 10 Reps*Perform all sets at the same weight (~40-50% of your final set in part 1)*1 second hold at the bottom of every rep*Full hip lockout at the top Workout EMOM 16 MinutesOdd minutes (0,2,4...
Day 36 RHS – S&C
Today’s Stimulus: *Light weight *Moderate volume *Sport performance*Plenty of water before/during/after the workouts gents, it's going to be a hot week! Warm-up 2 rounds 10 push ups 5 Walkers 200m jog20s Pidgeon stretch each side Workout "Get back up"100 Burpees for timeAt 10:00:"Death march"1000m run If you are not done with the burpees at 10:00 continue to the run, then do 30 burpees as a cash out after.If you are done with the burpees rest until 10:00 before starting the runRun to be done on the field (2 laps + 200m) *No half repping burpees, step up is allowed but full contact with chest on the floor + feet leaving the...
Day 35 RHS – S&C
Today’s Stimulus: *Moderate weight *Moderate volume *Sport performance Warm-up 3 rounds 10 Box step-ups 5 Walkers 200m jog20s Pidgeon stretch each side Workout"Control+Alt+Delete" 8 Rounds:10 KB Russian Swings 24/16100M Sprint10 Box Jumps (Low height)*Pair up as needed and start the workout relay style ...
Day 34 RHS – S&C
Today’s Stimulus: *Moderate weight *High volume *CoreWarm-up2x 20S Squat hold10 Air squat 10 Sit-ups 10 Bend + Bow20 Calf raises4 Walkers S&T 5 Sets3 Back squats1st rep has a 2 second pause at the bottom*Work up in weight Workout For Time:Teams of 2:2 Rounds100 Med ball Sit-ups 10/7 (Split reps, partner not working must perform a plank - no plank no reps)80 Wall-balls 10/7 (Split reps, partner not working must hold an air squat, deep as possible no leaning on the legs)-Rest 2 minutes between rounds ...