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Wednesday August 7th - Week 9 of 10

Warm-Up

- 2 minute Jump Rope

- Inch Worm with 1 push-up Length of Rig

- Broad Jump Length of Rig

2x

- 5 Press with Empty Barbell

- 5 Push Press

- 5 DB Hang Cleans

 

 

A. Push Press -

- 8 Reps @ RPE 7 (~71%)

- 8 Reps @ RPE 8 (~74%)

- 8 Reps @ RPE 9 (~76%)

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

 

B. Practice Day - For Quality Reps

30-20-10

- DB Hang Cleans

50-100-150

- Double Unders


After Class Strength and Conditioning

Pull-up/Bar MU/Ring MU Practice - 9 min AMRAP

- Working to maintain good form either perform reps or practice technique

 

Overhead Tricep Press - Myo-Reps*

- 12-15 Reps @ RPE 8

- 3-5 Reps

 

Aerobic Capacity

-Run/Row/Bike (Choose one)

- 4 minutes of work @ RPE 8 x 5 sets / rest 60 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.



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