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Monday October 7th Week 5 of 12

Warm Up

- 200m Jog

- 1 min Goblet Squat Hold

- 3 kick-ups to the wall with 5 sec hold

x2

- 10 Back Squats w/ empty barbell

- 10 Jumping Air Squats

- 10 Scap Push-ups

 

A. Back Squat

- 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. - Practice Day - 40secs work/20secs rest

Round 1

Minute 1: Plank Hold

Minute 2: Inch Worm

Minute 3: Static Hold From Rig or Rings

Round 2

Minute 1: Shoulder Touches

Minute 2: Opposite Hand to Foot

Minute 3: Scap Pullups (Rig or Rings)

Round 3

Minute 1: Push-Ups

Minute 2: Mountain Climbers

Minute 3: Kipping Swings (Rig or Rings)

Round 4

Minute 1: HSPUs

Minute 2: Burpees

Minute 3: Strict Pull-ups (Rig or Rings)

 

After Class Strength and Conditioning

Strength:

2ct Paused Deadlift @ 1 inch off floor

5 Reps @ RPE 6

5 Reps @ RPE 7

5 Reps @ RPE 8 x 3 sets

 

Body Building/Conditioning:

Barbell Bicep Curls - Myo Reps*

14-16 Reps Activation Set

3-5 Reps for repeated sets

 

Midline:

3 sets of 15 Reps - GHD Situps/Wtd Situps

 

 

*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 20 secs, 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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