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Tuesday September 10th - Week 1 of 12

Warm Up

- 2 minute easy row

- PVC Shoulder Mobility

- 10 Reps Squat Therapy

 

x2

- 10 Bent Over Rows

- 10 OHS

- 5 Push-Ups

 

A. Bench Press

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

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

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


 

B. Competition Day - For Time:

- 200m Row

- 9 Overhead Squats (115/75)

- 300m Row

- 8 OHS

- 400m Row

- 7 OHS

- 500m Row

- 6 OHS

- 600m Row

- 5 OHS
 

After Class Strength and Conditioning

Oly:

Tall Jerk - 10 Min EMOM;

3 reps every minute for minutes 1-5 (barbell - light weight)

2 reps every minute for minutes 6-10 (light - medium weight)

 

Skill Work: Choose One Movement and work for 8min AMRAP (Small Sets; Keep rest to minimum)

A. Handstand/HSPU/Handstand Walking Practice

B. Pull-ups/CTB Pull-ups/Bar Muscle Ups/Ring Muscle Ups

C. Knee Raises/Knees To Elbows/Toes To Bar

D. Rope Climbs

E. Double Unders

 

Aerobic Capacity:

Choose One Modality: Run/Row/AB

 4 Rounds: 2 minutes @ RPE 8; 1 minute Rest 

 

*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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