Monday 18 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 10 Lat front raises 2x2.510 Bodyweight squats5 Walkers/Inch worms10 Lateral line hops (L+R=1) 10 DB Strict press per arm (Light) S&T Standing Strict Press (3RM Max)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. Then: 5 minutesPractice wall-balls, find a challenging but do-able height/weight Workout (Metabolic conditioning) E4MOM (16 mins = 4 rounds)100m Run10 Med ball...
Thursday 14 November 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8 Single arm DB hammer curls per arm (very light) Workout 3 Rounds*Relay style20 Double DB Bench Press (any weight that is do-able, with good form, for all 3 movements) Directly into15 Double DB sitting hammer curls (any weight that is do-able, with good form, for all 3 movements)Directly Into 15 Double DB Bent over row (any weight that is do-able, with good form, for all 3 movements) *For every break in set perform 5 push-ups at the end of the round before resting *Rest 3 minutes between rounds ...
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 ...