Call us now 540-412-8417

Wednesday July 10th - Week 5 of 10

Warm-Up

- 200m Run

- 3 Rope Heavies

- Review rope climbing techniques and scales

2x

- 5 Press with Empty Barbell

- 5 Front Squats

- 5 Thrusters

 

A. Press -

- 8 Reps @ RPE 7 (~71%)

- 8 Reps @ RPE 8 (~74%)

- 8 Reps @ RPE 9 (~79%)

- Subtract 5% and repeat sets of 8 until RPE 9 again (max 3 sets)

 

B. Practice Day - 15 Minutes for As Many Quality Reps As Possible

- 12 Unbroken Thrusters

- 2 Rope Climbs

- Run 200m


After Class Strength and Conditioning

Front Squat

Myo-Reps

12-14 reps @ RPE 8

3-5 Reps

 

3-0-3 Tempo Bench Press

-70% of Estimated 1 Rep Max (for a 3-0-3 BP) - AMRAP

-63% of Estimated 1 Rep Max x 12 reps x 3 sets

 

Aerobic Capacity

-Run/Row/Bike (Choose one)

- 400m/500m/2400m x 4 sets / rest 30 sec between sets 

 

*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.



Request Information Now!