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Tuesday August 13th - Week 10 of 10

Warm Up

- 2 minute Jump Rope Practice

- Sampson Stretch

- Burpee Broad Jump Length of Rig

 

x2

- 10 Romanian Deadlifts with empty barbell

- 10 Front Rack Lunges

- 5 Scap Pullups

- 5 Knee Raises

- 5 Push-ups

 

 

A. Romanian Deadlift

-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 - 4 Rounds For Quality Reps

- 15 Burpees

-  15 TTB

- 20 Overhead Walking Lunge (25lb/15lb plate)

- 50 Double Unders


 

After Class Strength and Conditioning

1 1/4 Back Squats

-10 reps @ 7 RPE

-10 reps @ 8 RPE

-10 reps @ 9 RPE

- subtract 5% and complete 2 set of 10 reps

 

BB Curls

*Myo-Reps

-12-15 Reps @ RPE 8

-3-5 Reps 

 

Handstand/HSPU/Handstand Walking Practice - 9min AMRAP

Small sets; keep rest to minimum

 

*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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