Thursday 31 October 2024 (RHS) (14:30, 17:30)

Today’s Stimulus:

*moderate weight

*Medium volume

*Strength building

Movement Demo

Deadlift
*Remember bar etiquette from Monday, be careful not to drop one side of the bar when unloading plates.

https://www.youtube.com/shorts/ZaTM37cfiDs

Warm-up
AMRAP 8

10 Bend + Bow

5 Walkers

8 Alt Lunge twists

8 Bent Over row (empty bar)

8 Deadlift (empty bar)

S&T

*Pair up 2/3 according to bodyweight/experience

Deadlift

Every 3 minutes (6 rounds)

5-5-4-4-3-3

*Unbroken deadlifts

*First 1 reps of every set has a 2 second negative

*Aim is to end on a moderate weight

*Form breaking is strictly prohibited

Workout (metabolic conditioning)

Teams of 3
Every 3 Minutes (4 Rounds)
*Each team member starts on a different movement, rotate and complete all movements required for the interval.
*Rest for the remainder of the time.

8 Box Jumps
10 Double KB deadlift 2x12Kg or 2x16Kg or 2x24Kg (Scaling: Single KB deadlift)

12 Alternating Jumping lunges (Scaling: Alternating Lunges)