Day 4 RHS – S&C

Today’s Stimulus:

*Light weight

*Medium volume

*Base building

Barbell Etiquette
https://www.youtube.com/watch?v=lgeHYdrFXWk

Movement Demo

Strict Press

https://www.youtube.com/watch?v=J9nSWwSXUbU

Warm-up
3 rounds

10 PVC Pass through
5 Walkers
10 Side lateral raises (2,2.5kg)
10 DB strict press per side, 2 second positive + 2 second negative (5/7/10 KG)

100m jog

S&T

Barbell Standing Strict Press (Base building)

*Pair up 4 or 5 per rack

*Relay style, partner one goes, rack next partner…

8-8-6-6-4-4
Start very light and work up in weight, sets has to be unbroken else reduce weight

Workout

Teams of 3 (relay style):

5 Rounds:

10 Ring rows
10 DB push/strict press (2x10kg or 2x15kgor 2x20kg)

10 Burpees

100m Run