Monday 25 November 2024 (RHS) (11:00, 12:00)

Today’s Stimulus:

*Heavy weight

*Moderate volume

*Strength building

Warm-up

3 rounds

10 Bend + Bow
10 Superman’s https://www.youtube.com/watch?v=z6PJMT2y8GQ

10 Sit-ups
5 Walkers/Inch worms
10 Alt Lunges

Then

Warm up to starting set (take at minimum 3 sets to get there)

S&T

Deadlift (2RM Max)
2-2-2-2-2
*Start light and work up to a max 3 rep set.

*Rest to recovery *~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)

40-30-20-10 Reps for Time

Med ball sit-ups (15/10/7)

Alternating med ball goblet Lunges (15/10/7)