Day 5 RHS – S&C

Today’s Stimulus:

*Light weight

*High volume

*Base building

Movement Demo

Back Squat

https://www.youtube.com/shorts/PPmvh7gBTi0

*Break parallel + full lockout – no half repping

Warm-up

2 rounds
10 Bodyweight squat (2s pause at bottom)

10 Alt lunge twist

10 Box step-ups
20s Pidgeon (e.s)

S&T

Back Squat (Base building – 20 mins)

*Pair up 4 or 5 per rack

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

Set 1:

Bar + ~1/4 Bodyweight (adjust weight down as needed):

5 Pause squat (2s at the bottom) + 5 Squat

Set 2:

Bar + ~1/3 Bodyweight (adjust weight down as needed):

4 Pause squat (2s at the bottom) + 4 Squat

Set 3:

Bar + ~1/3 Bodyweight (adjust weight down as needed):

3 Pause squat (2s at the bottom) + 3 Squat

Workout (Metabolic conditioning)

Teams of 2 (start relay style)

100m Sled push @ 40 or 60 kg (depending on bodyweight) – relay style, reduce weight if needed
-Immediately into
100 Bodyweight squats (split reps)
-Immediately into
200m Walking lunges (bodyweight) (split reps)
– Immediately into
100 Box step ups (split reps)