- Power Shack Members
- RHS Strength & Conditioning
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
Friday 21 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downs Workout (Or open gym) 21-15-9-7-
Thursday 20 November 2025 (first class 15:30)
Power Shack Members
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walkers10 Air squats20s Squat hold 10 DB Push press (p.s
Wednesday 19 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Hang Power clean (bar)10 Front
Tuesday 18 November 2025 (first class 15:30)
Power Shack Members
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walker + push-up10 Alt DB hang snatch (light) Workout5 s
Monday 17 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow10 Box step-ups10 Air squat5 Jumping squats Workout 20 Wall Balls (20/14)10 Bo
Day 12 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate to moderate-heavy weight *Medium volume *Strength building Movement De
Day 11 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *High volume *Muscular endurance Movement Demo DB Bench Press http
Day 10 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Sport specific Movement Demo DB power clean:
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