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Monday September 9th Week 1 of 12

Warm Up

- 200 meter Run

- 1 min Goblet Squat Hold

- 2 wall walks/3 kick-ups with 5 sec hold/30 sec Plank Hold

x2

- 5 Air Squats / 5 Jumping Air Squats

- 10 Power Cleans with empty barbell

- 10 Back Squats

- 10 Push-ups

 

A. Back Squat

- 5 Reps @ RPE 7 (~79% of 1RM)

- 5 Reps @ RPE 8 (~81% of 1RM)

- 5 Reps @ RPE 9 (~84% or 1RM)

 

B. - Practice Day - For Quality Reps

5 Rounds

- 200m Run

- 15 P-Bar Jumps

- 10 HSPUs

- 5 Power Cleans

Weight for PC:

Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105

Round 5: 185/125

After Class Strength and Conditioning

Strength:

Overload Deadlift - Use chains for overload

5 Reps @ RPE 7

5 Reps @ RPE 8

5 Reps @ RPE 9

 

Body Building/Conditioning:

DB Bicep Curls

2 sets of 12-15 Reps @ RPE 8

 

Midline:

Tabata - Plank Holds (Scale Up by adding weight)

 

 

*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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