- Power Shack Members
- RHS Strength & Conditioning
Monday 1 December 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow 10 Ring Rows5 Walkers10 Double KB Deadlift10s Dead hang or OH hold Workout Te
Day 18 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8
Day 17 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular endurance Warm-up2 rounds 8 Alt lung
Day 16 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 10 Lat front
Friday 28 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows10 KB SwingsWorkout (Or open gym) 30-20-10Push-upsKB Swing (24/16) E
Thursday 27 November 2025 (first class 16:30)
Power Shack Members
Warm-up3x 30 Singles/doubles 5 Walkers10 Supermans 8 Deadlift (bar)8 Hang power clean (bar)8 Push pr
Wednesday 26 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Lateral line hops (L+R =1) S&am
Tuesday 25 November 2025 (first class 16:30)
Power Shack Members
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 10 Sit-ups 5 Walker + push-up10 Alt DB hang snatch (light)
Monday 24 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow10 Box step-ups 10 Ring Rows10 Air squat5 Jumping squats Workout 5 Rounds 10 C
Day 15 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Medium volume *Muscle volumeWarm-up3x 8 Push-ups 8 Ring rows 8
Day 14 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Muscular endurance Warm-up3 rounds 8 PVC Pass
Day 13 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 2 rounds 20s Squat hol
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