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Friday August 9th - Week 9 of 10

 

Warm Up

- 200m Run

- 1 min Goblet Squat Hold

x2

- 10 Front Squats with empty barbell

- 10 Box Step-ups

- 10 Wallballs

 

 

A. Front Squat

-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. Competition Day - For Time - Kelly

5 Rounds

- 400m Run

- 30 Box Jumps (24/20)

- 30 Wallballs (20/14)

 

After Class Strength and Conditioning

Stiff-legged Deadlift

-12 Reps @ RPE 6

-12 Reps @ RPE 7

-12 Reps @ RPE 8 x 2 sets

 

Axel Barbell Press

-70% estimated 1RM - AMRAP

- 63% estimated 1RM - 12 reps x 3 sets

 

L-Sit/L-Hang - Max Accumulated time in 6 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.



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