Warm Up
- 250m row
- 3 Wall Walks
x2
- 10 Back Squats with empty barbell
- 10 Thrusters
- 5 Cleans
- 5 Push-ups
-5 Scap-Pullups
A. Back Squat
-8 Reps @ RPE 7 (~71%)
-8 Reps @ RPE 8 (~74%)
-8 Reps @ RPE 9 (~76%)
- Subtract 8% and repeats sets of 8 reps until @ RPE 9 again (max 3 sets)
B. Competition Day - For Time
3 Rounds
- 15 Power Cleans (135/95)
- 15 Lateral Burpees Over the Bar
After Class Strength and Conditioning
Hip Thrusts
-12 Reps @ RPE 6
-12 Reps @ RPE 7
-12 Reps @ RPE 8 x 3
Arnold DB Press
-Myo-Reps*
-12-14 Reps @ RPE 8
-3-5 Reps
L-Sit - Max Accumulated time in 5 Minutes
*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.