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Monday August 12th Week 10 of 10

Warm Up

- 2 minute easy Row 

- 3 Wall Walks

x2

- 10 Hang Power Cleans with empty barbell

- 5 Front Squats

- 5 Push-ups + 20sec Plank Hold

- 10 Scap Pull-ups

 

A. Squat Clean

- 2 Reps @ RPE 6 (~83%)

-2 Reps @ RPE 7 (~86%)

-2 Reps @ RPE 8 (~89%)

-88-92% 2 Reps x 3 Sets

 

B. - Practice Day - 18 Min AMQRAP

- 2 HSPUs+

- 4 CTB Pull-ups+

- 250m Row

+Every Round add 2 reps for both movements

 

After Class Strength and Conditioning

Floor Press

-10 reps @ RPE 7

-10 reps @ RPE 8

-10 reps @ RPE 9

- Subtract 5% for 2 set of 10 reps 

 

DB Seated Press

- 70% estimated 1 Rep Max - AMRAP

- 63% estimated 1 Rep Max 12 reps x 3 sets


GHDs/Weighted Situps/Situps

30-35 Reps x 3 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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