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Monday November 4th Week 9 of 12

Warm Up

- 2min Jump Rope Practice

- 1 min Goblet Squat Hold

x2

- 10 Back Squats w/ empty barbell

- 10 light KB Swings

- 10 sec Hollow Hold

 

A. Back Squat

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

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

- Subtract 5-10% for 4 Reps x 2 Sets @ RPE 8-9

 

B. - Practice Day -

For Quality Reps:

50-40-30-20-10

- KB Swings

- Double Unders

 

 

After Class Strength and Conditioning

Strength:

2 inch deficit Deadlift

4 Reps @ RPE 7

4 Reps @ RPE 8

4 Reps @ RPE 9

Subtract 5% 4 Reps x 1 set

 

Body Building/Conditioning:

DB Hammer Curls -

2 sets x 15 Reps  

 

Midline:

TABATA - Hollow Holds (scale up with 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 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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