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Friday October 4th - Week 4 of 12

 

Warm Up

- 2 minute easy row

- 1 minute Goblet Squat Hold

- 10 Bootstrappers

x2

- 10 Deadlifts with empty Barbell

- 10 Good mornings

- 10 Thrusters

- 5 Scap Pull-ups

 

A. Deadlift


- 1 Rep @ RPE 8 (~90-93% of 1RM)

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

- Subtract 5-10% for 5 Reps x 3 sets @ RPE 8-9

 

 

B. Competition Day - Benchmark Workout Jackie (Last Completed on 4/26)

For Time:

- 1k Row

- 50 Thrusters (45/35)

- 30 Pull-ups

 

After Class Strength and Conditioning

Strength:

Floor Press

5 Reps @ RPE 6

5 Reps @ RPE 7

5 Reps @ RPE 8 x 3

 

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

 
 

Midline:

Tabata - Choose One (something different from last week):

A. Hollow Holds (Scale Up by adding PVC and small weight overhead)

B. Arch Holds (Scale Up by adding PVC and small weight overhead)

C. L-Sit Hold

 

*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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