Thursday 7 November 2024 (RHS) (14:30, 17:30)

November 3, 2024

Today’s Stimulus:

*Moderate to moderate-heavy weight

*Medium volume

*Strength building

Movement Demo

Deadlift

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)

4-4-4-4-4-4

*Unbroken deadlifts

*Aim is to end on a moderate to moderate-heavy weight

*Form breaking is strictly prohibited

Workout (metabolic conditioning)
As fast as good form allows
4 Rounds

12 Alternating DB Goblet lunges (1×10 or 12.5 or 15 or 20)

10 Lateral DB hops (L+R =1)

8 Ring Rows
100m Run

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