Monday 28 October 2024 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Moderate weight

*Moderate volume

*Base/Strength building

Movement Demo

Back Squat

*Break parallel + full lockout – no half repping

Warm-up

2 rounds

20s Squat hold
10 Bodyweight squat

10 Walkers/Inch worms

20s Pidgeon (e.s)

S&T

Back Squat (Base building)

*Pair up 4 or 5 per rack

*Relay style, partner one goes, rack next partner…
*Stay at the same weight or work up slowly with each set

Set 1:

3 Squat (1s pause at the bottom)

Set 2:

3 Squat (No pause)

Set 3:

2 Squat (1s pause at the bottom)

Set 4:

2 Squat (No Pause)

Then

Reduce weight to Roughly 50% of your last set
Set 5 and Set 6 should be done on this weight unless form does not allow
Set 5:
8 Squat (no pause)

Set 6:

8 Squat (No Pause)

Workout (Metabolic conditioning)

*As fast as good form allows

21-15-9

Ring Rows

Jumping Squat (Body weight)
Med ball Slams 10kg / 7kg