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...
Thursday 31 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *moderate weight *Medium volume *Strength buildingMovement Demo Deadlift*Remember bar etiquette from Monday, be careful not to drop one side of the bar when unloading plates. https://www.youtube.com/shorts/ZaTM37cfiDsWarm-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) 5-5-4-4-3-3 *Unbroken deadlifts *First 1 reps of every set has a 2 second negative *Aim is to end on a moderate weight *Form breaking is strictly prohibited Workout (metabolic conditioning) Teams of 3Every 3 Minutes (4 Rounds)*Each team member starts on a different movement, rotate and complete all movements required for the interval. *Rest for the remainder of...
Tuesday 29 October (RHS) (14:30, 17:30)
Today’s Stimulus: *Light weight *Medium volume *Base buildingMovement 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 Single KB Deadlift (light)8 Push-ups S&T Barbell 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.8-8-6-6-4-4 *Each rep has a 2 second negative*Start light and work up in weight, sets has to be unbroken else reduce weight Workout *2 minutes practice movements before workout starts 4 Rounds8 Hand Release Push-ups12 Hanging knee raises (strict)16 KB sumo deadlift High pulls (12kg/16kg) - https://www.youtube.com/watch?v=0xpSOScnr1E ...
Monday 28 October 2024 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *Moderate volume *Base/Strength building Movement Demo Back Squat https://www.youtube.com/shorts/PPmvh7gBTi0 *Break parallel + full lockout – no half repping Warm-up 2 rounds 20s Squat hold10 Bodyweight squat 10 Walkers/Inch worms 20s Pidgeon (e.s) S&T Back Squat (Base building) *Pair up 4 or 5 per rack *Relay style, partner one goes, rack next partner…*Stay at the same weight or work up slowly with each set Set 1: 3 Squat (1s pause at the bottom) Set 2: 3 Squat (No pause) Set 3: 2 Squat (1s pause at the bottom) Set 4: 2 Squat (No Pause) Then Reduce weight to Roughly 50% of your last setSet 5 and Set 6 should be done on this weight unless form does not allowSet 5:8 Squat (no pause) Set...