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Friday November 1st - Week 8 of 12

 

Warm Up

- 2 minute easy row

- 1 minute Goblet Squat Hold

x2

- 10 Deadlifts with empty Barbell

- 10 Good mornings

- 5 FS

- 5 HPC

- 5 Presses

- 5 Jerks

 

A. Deadlift


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

- 4 Reps @ RPE 9 (~86% or 1RM)

  

B. Press

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

- 3 Reps @ RPE 9 (~89% of 1RM)

 

 

C. Clean & Jerk Skill Work:

EMOM 10 minutes - As skill improves increase weight

- Minutes 1 - 5: 1 Front Squat + 1 Hang Clean (Increase weight from last week while still maintaining speed) + 1 Jerk

- Minutes 6- 10: 1 Squat Clean + 1 Jerk (medium weight ~65-70%)

 

 

After Class Strength and Conditioning

 

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:

3 sets x 20 reps - 4 count bicycle crunches

 

*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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