Today’s classes will be streamed live on Zoom at 7.00am, 9.30am, 3.00pm (barbell), 4.00pm, 4.15pm (Young Guns), 5.30pm and 7.00pm.
Use 299-070-3919 for all classes except Young Guns, use 294-809-2895
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
30sec Deep Squat
10 Hip Swings
-then-
2 rounds of:
30sec Side plank each side
20 Leg Swings each leg
STRENGTH
3 sets of:
10 Split Squats each leg 5-30kg
12 Good Mornings 5-40kg
*If only lightweight or no weight available, add in a 4sec lowering (eccentric) for each rep
3 sets of:
5 Cossack Squats each leg with a 2sec pause at the bottom of each rep
10 Lateral Leg Swings each leg
CONDITIONING
For time:
30-20-10
Hamstring Bridges (feet on couch)
Lunges (stepping forward)
Deadlifts @5-60kg
*If only lightweight available or less than 20kg, double reps to 60-40-20
BARBELL SESSION
WARM-UP
2 rounds of:
30s deep squat
30s side plank each side
10 Arrested Supermen reps
10 leg swings each leg
2 rounds (empty bar) of:
10 front rack lunges
10 tall snatch grip high pulls
10 BTN snatch grip press
9 minute EMOM
1) 20s bottom of overhead squat hold
2) 7 high hang power snatches
3) 5 high hang snatches
Every 2 minutes for 10 minutes
2 snatch high pull + 2 full Snatch + 2 OHS, building weight over sets
(If only light weight available):
4 Snatch high pull, 4 full snatch, 4 drop snatch, 4 OHS
2 options:
1) “I don’t have much weight”
8 sets
10 OH Lunges (forward stepping)5 Sets
5 close grip overhead squats
Tempo: 3300
1 minute rest/set
5 sets
10 back squat jumps
1 minute rest/set
2) “I can load up”
Overhead Squat
Back squat
20 reps @60%
3 minute rest
20 reps @55%
2 minute rest
20 reps @50%
1 minute rest
20 reps @40%
2 minute rest/set
