Monday 11 November 2024 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Heavy weight

*Moderate volume

*Strength building

Warm-up

2 rounds

20s Squat hold
10 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 Battle rope https://www.youtube.com/watch?v=7wDx6mZDxA8 (40 each)

*2 team members work work at a time, while the rest holds a squat hold

480 Sit-ups (40 each)
*4 team members work at a time, while the rest holds med ball overhead

480 KB swings (40 each) (1x12kg or 16kg or 20kg or 24kg)

*4 team members work work at a time, while the rest holds wall sit
800m Run

*all team members together

*Reps only count if all members not working is holding the static movement
*Wait for all team members to rest and get into position before starting your set.
*Communication is key! Ignoring your team’s need to rest will result in a burpee penalty of 10 burpees for the entire team (on the spot)

*Let’s get it!