Day 1 RHS – S&C

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, don’t risk injury.
-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

Goblet squat

*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

5 Burpees

10 KB Deadlift (light)

10 KB Russian Swing (light)

S&T

4 sets
12 DB Goblet Squats (2s pause at the bottom)
-Rest exactly 1 minute before starting the next set
-Moderate/light weight

Workout (Metabolic conditioning)

“Back to basics”

12 rounds

4 Burpees
6 Air Squats
6 KB Russian Swings (light 12/16)

Teams of 2:
Partner 1 starts, completes 4 burpees then progresses to squats while partner 2 starts burpees. You have to wait for your partner to finish the movement before moving on.