Monday 14 October (RHS) (15:30, 17:30)

Today’s Stimulus:

*Light weight

*High volume

*Base building

House Rules

-Respect the equipment, no dropping empty bars/DB’s – control the weight

-Respect the weight, Go at your own speed, over-reaching on weight and risking injury = you are out.
-Respect each other, everyone has different levels of experience. We are here to grow together.

-Speak up if you feel injured or if you are competing so that we can scale the workout appropriately.

-Come ready to do the work, eat and drink enough to fuel the workout

-Coming late = burpees.

Movement Demo

Back Squat

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

*Break parallel + full lockout – no half repping

Warm-up

2 rounds
10 Bodyweight squat

*Break parallel

*Coach will give cues to improve form/efficiency as we go

10 Push-ups

10 KB Deadlift (light)

10 KB Russian Swing (light)

Then

2 rounds

10 PVC Back Squat

*Engage upper back

*Controlled decent

S&T

Back Squat (Base building)

*Pair up 4 or 5 per rack

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

Set 1:

Empty bar:

Max reps back squat

*Set ends when failure is reached (form starts to break or other muscular failure)

Set 2:

Bar + 1/4 Bodyweight:

Max reps back squat

Set 3:

Bar + 1/4 Bodyweight:

Max reps back squat

*Score = total reps across all sets

Workout (Metabolic conditioning)

“Back to basics”

Every minute (12 rounds)

4 Burpees
6 Air Squats
6 KB Russian Swings (light)