- Power Shack Members
- RHS Strength & Conditioning
Monday 10 November 2025 (15:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow10 Deadlift (bar)10 Hang power clean (bar)5 Front squat (bar)5 Thruster (bar)
Day 9 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *moderate weight *Medium volume *Strength building Movement Demo Deadlift*Rememb
Day 8 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *Medium volume *Base building Movement Demo DB Bench Press https:/
Day 7 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Base/Strength building Movement Demo Back Squ
Friday 7 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downs Workout (Or open gym) 100 KB/Eas
Thursday 6 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Alt lunge twists10 Bend + bow10 Ring rows 5 Walkers10 Supermans8 Hang power snatch (bar)
Wednesday 5 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow5 Walker5 Burpee10 KB deadlift (light)Start S&T as soon as warm-up is done
Tuesday 4 November 2025 (first class 15:30)
Power Shack Members
Warm-up3x10 Bend + Bow 5 Walkers30 Singles/Doubles10 sit-ups10 Air squats (2s pause) then warm up ba
Monday 3 November 2025 (15:30 first class)
Power Shack Members
Warm-up3x 100m jog10 PVC PT10 PVC GM10 Bend + bow8 Deadlift (bar) 8 Hang Power Snatch (bar)10 DB Box
Day 6 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light/moderate weight *Medium volume *Base building Movement Demo Deadlift*Reme
Day 5 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *High volume *Base building Movement Demo Back Squat https://w
Day 4 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *Medium volume *Base building Barbell Etiquettehttps://www.youtube
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