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Monday July 8th Week 5 of 10

Warm Up

- 2 minutes of Jump Rope 

- Bear Crawl length of rig

- Broad Jump length of rig

x2

- 10 Hang Power Cleans with empty barbell

- 10 Front Squats

- 10 Barbell Rows

- 5 Wallball Shots

 

A. Clean Pull + Power Clean

-2 Reps of each @ RPE 6 (~83%)

-2 Reps @ RPE 7 (~86%)

-2 Reps @ RPE 8  (~89%)

-Subtract 5%-8% from above set for 4 more sets of 2 Reps

 

B. - Competition Day - 3 Rounds For Time

- 500m Row

- 25 Wallballs

- 50ft Bear Crawl

- 50 Double Unders

 

After Class Strength and Conditioning

Close Grip Bench Press

-10 reps @ RPE 7

-10 reps @ RPE 8

-10 reps @ RPE 9

- Subtract 5% and do sets of 10 until RPE 9 again (max 3 sets)

 

DB Incline Bench Press

- 70% estimated 1 Rep Max - AMRAP

- 63% estimated 1 Rep Max 12 reps x 3 sets

 

DB Rows

-Myo-Reps*

-12-14 Reps @ RPE 8

-3-5 Reps

*Note:

• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and somewhere around 52-58% for 14-16 reps.
• After your activation set, rack the bar for 5 deep breaths (in and out), then do 3-5 reps, aiming for 5 reps. Re-rack the weight, rest for 5 breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.



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