Tuesday 7 January 2025 (RHS) (11:00, 12:00)

January 7, 2025

Today’s Stimulus:

*Light weight

*Medium volume

*Repeat

Movement Demo

Dumbbell Bench Press

8 PVC Pass through
8 Side lateral raises (2,2.5kg)

8 Front lateral raises (2,2.5kg)

8 Single KB Deadlift (light)
8 Push-ups

S&T

Dumbbell Bench Press

*Pair up 4 or 5 per bench

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

*Spot your partner, don’t let dumbbells fall outwards as this is a shoulder injury risk.
8-8-6-6-4-4

*Each rep has a 2 second negative
*Start light and work up in weight, sets has to be unbroken else reduce weight

Workout

4 Rounds
8 Hand Release Push-ups
16 Hanging knee raises (strict)
16 KB sumo deadlift High pulls (12kg/16kg) – https://www.youtube.com/watch?v=0xpSOScnr1E

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