Tuesday 11 February 2025 (RHS) (14:30, 17:30)
February 11, 2025
Today’s Stimulus:
*Medium-Medium/heavy weight
*Medium volume
*Weight control
Warm-up
2 rounds
10 Bend + Bow
10 Alt Lunge Twist
4 Walkers
20s Squat hold
15 Air squat
S&T (20 minutes)
*Warm up to first set before starting working sets
Back squat (Pause)
5 sets of 3 reps
*2 Second descent, 2 second hold at the bottom for every rep
*Work up in weight
*Full hip lockout at the top
Then
2 sets of 10 Reps
*Perform all sets at the same weight (~40-50% of your final set in part 1)
*1 second hold at the bottom of every rep
*Full hip lockout at the top
Workout
EMOM 16 Minutes
Odd minutes (0,2,4…): 12 Wall-balls (10/7)
Even Minutes (1,3,5..): 12 Russian KB Swings (24/16) – Eyes stay on the horizon, never look down while swinging