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Tuesday July 9th - Week 5 of 10

Warm Up

- 2 minute easy row

- 10 Bootstrappers

x2

- 10 Deadlifts with empty barbell

- 10 Good Mornings

- 10 Box Step-ups

- 5 Push-ups

- 5 SA OHS with light DB (use one arm one round; alternate to the other arm 2nd round)

 

A. Deadlift

-8 Reps @ RPE 7 (~71%)

-8 Reps @ RPE 8 (~74%)

-8 Reps @ RPE 9 (~76%)

- Subtract 8% and repeat sets of 8 until RPE 9 again (max 3 sets)

 

B. Practice Day - 16 mins of Quality Reps Every Minute on the Minute

Minute 1: 15/12 Cal Row

Minute 2: 10 Weighted Box Step-ups

Minute 3: 12 Hand Release Push-ups

Minute 4: 10 Single Arm OHS

 

After Class Strength and Conditioning

3-0-3 Tempo Overhead Squats

-10 reps @ 7 RPE

-10 reps @ 8 RPE

-10 reps @ 9 RPE

- Subtract 5% and repeat 10 reps until RPE 9 again (max 3 more sets) 

 

DB Hammer Curls

*Myo-Reps

-12-14 Reps @ RPE 8

-3-5 Reps

 

GHDs or Weighted Sit-ups - 7min AMRAP

Small sets; keep rest to minimum - If you haven't done a lot of GHD work previously you may want to split your time between GHDs and Weighted Sit-ups.

*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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