Monday 2 December 2024 (RHS) (11:00, 12:00)
December 1, 2024
Today’s Stimulus:
*Heavy weight
*Moderate volume
*Strength building
Warm-up
3 rounds
20s Squat hold
10 Bodyweight squat
10 KB Deadlift (light)
10 KB Russian Swing (light)
20s Pidgeon stretch each side
Then
Warm up to starting set (start at empty bar and take at minimum 3 sets to get there)
S&T (25 mins)
Back Squat (1RM Max)
1-1-1-1-1-1
*Start light and work up to a max 1 rep set.
*Rest to recovery at least 90s to 2 minutes between sets
*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)
21-15-9
Jumping squats
KB Swings (24/16)
200m Run