Tuesday 15 October 2024 (RHS) (14:30, 17:30)

Today’s Stimulus:

*Light weight

*Medium volume

*Base building

Movement Demo

Bench Press

https://www.youtube.com/shorts/hWbUlkb5Ms4

Warm-up
3 rounds

10 Push-ups

10 Box step ups

10 Ball slams (light 5kg or 7kg)

100m Run

S&T

Bench Press (Base building)

*Pair up 4 or 5 per rack

*Relay style, partner one goes, rack next partner…

Set 1:

*Set ends when failure is reached (form starts to break or other muscular failure)

Set 1:

Bar + ~10% bodyweight:

20 reps bench press

Into

20 push-up

Set 2:

Bar + ~15% bodyweight:

15 reps bench press

Into

15 push-up

Set 3:

Bar + ~20% bodyweight:

10 reps bench press

Into

10 push-up

Workout

Teams of 3
Tractor trailer style (partner 1 starts movement 1, then advances to movement 2 while partner 2 starts movement 1 etc.)

5 Rounds:

10 Side to Side med-ball slams 7kg

10 Box Jumps

10 Bent leg V-ups

100m Run
*If you catch/lap a partner you get to rest, only advance movements if the person in front of you is done

Then

Buy out:
winning squad:

15 Ring Rows (sets of max reps per team member until each has completed 15 reps)

second squad:

20 Ring rows (sets of max reps per team member until each has completed 20 reps)
third squad:

30 Ring rows (sets of max reps per team member until each has completed 30 reps)

etc.