Day 28 RHS – S&C
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Hinging overload/strength building Warm-up 2 rounds 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side Workout *Squads of 3/4 *Warm up to starting set starting at an empty bar 5-5-4-4Deadlift*dead stop: reset before every rep , don't let go of the bar and avoid taking extended rest between reps Workout*Squads of 3 21-15-9Double KB deadlift 2x24/2x16 (All holding partners: Wall-sit)Burpee box jump over (1 Holding partner: Double KB farmers hold 2x/24kg or 2x16kg. 2nd Holding partner: Overhead med-ball hold: 15kg/10kg). Scaling box step-over + step down/up burpees *1 Partner works at a time*Partner 1 completes 21 Double KB deadlift while partner...
Day 27 RHS – S&C
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specific (building on last week)Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 200m Jog16 Calf Raises 16 Lateral line hops Workout *Squads start at any part, and progress through all parts until done*3 minute rest between parts*Relay style, partner 1 starts with movement one while partner 2/3 rests, as soon as partner 1 moves on to movement 2 partner 2 starts with movement 1 - never pass the partner in front of you.*Push as hard as possible through each part to keep the group moving - earn the rest. *Note: Assault bike does a hard reset if you hold...
Day 26 RHS – S&C
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specific Warm-up3 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 8 Sit-ups8 Push-ups 8 Jumping squats WorkoutSquads of 2/3 *Relay style, partner 1 starts with movement one while partner 2/3 rests, as soon as partner 1 moves on to movement 2 partner 2 starts with movement 1 – never pass the partner in front of you.*Push as hard as possible through each part to keep the group moving – earn the rest. 30 Med ball sit-ups 10/7 30 Burpees 30 Lateral med ball hops (L+R =1) 30 Side to side Med ball slams https://www.youtube.com/watch?v=D9LnShWpXc8 30 Box jumps 30 Lateral med ball hops (L+R =1) 30 Med ball...
Day 25 RHS – S&C
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Hinging overload/strength building Warm-up 2 rounds 20s Squat hold 10 Air squats 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)20s Pidgeon stretch each side Workout 5-5-5-5Back squat (~75% of BW) - 2s Pause at the bottom, controlled but explosive drive to lock out20-20-20-20 KB Russian Swing (24kg/16kg)*Squads of 3/4 *Squats are done at percentages relating to bodyweight (adjust and round up or down as needed – these are our targets but don’t risk injury to reach them) *KB swings should follow directly after squats, after the KB swings rest *To ensure a good flow give the partner in front of you a 30s head start.*Warm up...
Day 24 RHS – S&C
Today’s Stimulus: *Moderate weight *High volume *Sport specific/endurance Warm-up3x 8 Alternating lunges 8 Lateral line hops (L+R =1) 8 Bodyweight squats 8 Sit-ups 8 Bend + Bow4 Walkers S&T 10 minutes Groups of 3/4Establish a max distance broad jump (a.k.a 1 broad jump for max distance, take as many attempts as needed to reach your perceived max) Workout EMOM for 30 minutes Minute 1: 12 Wall Balls 10/7 Minute 2: 10 Burpee Minute 3: 12 KB Russian Swing 12kg/16kg Minute 4: 10 Battle Rope (both hands) Minute 5: 12 Push Up Minute 6: 10 Ring rows Minute 7: 12 Sit Up Minute 8: 10 KB Goblet Squat 12kg/16kg Minute 9: 12 Box jumps Minute 10: Rest *Start at any station and rotate through movements...