Monday 20 January 2025 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Moderate/heavy weight

*Moderate volume

*Hinging overload/strength building

Warm-up

2 rounds

10 Air squats

5 Walkers

10 KB Deadlift (light)

10 KB Russian Swing (light)
20s Pidgeon stretch each side

Workout

*Squads of 3/4

*Deadlifts are done at percentages relating to 1RM max (adjust and round up or down as needed – these are our targets but don’t risk injury to reach them)

*Warm up to starting set starting at an empty bar

5-5-4-4
Deadlift (55%-65%-75%-85%)

Workout
*Squads of 3

21-15-9
Double KB deadlift 2×24/2×16 (All holding partners: Wall-sit)
Burpee box jump over (1 Holding partner: Double KB farmers hold 2x/24kg or 2x16kg. 2nd Holding partner: Overhead med-ball hold: 15kg/10kg). Scaling box step-over + step down/up burpees

*1 Partner works at a time
*Partner 1 completes 21 Double KB deadlift while partner 2/3 hold a wall-sit, reps can only be accumulated while the holds are kept
*After partner 1 completes their reps they move to the wall-sit while partner 2 starts their reps, after all partners are done they move to the next movement.