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Tuesday November 5th - Week 9 of 12

Warm Up

- 2 minute easy Row

- Partner Barbell Front Rack Smash x2 (20secs on/10secs off)

x2

- 10 Bent Over Barbell Rows

- 10 Push-ups

- 5 DB Presses

- 5 DB Front Squats

- 5 DB Thrusters

      

A. Bench Press

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

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

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

 


B. Practice Day -

AMQRAP in 3 minutes:

- 10 DB Presses

- 200m Row

Rest 1 Minute

AMQRAP in 3 minutes:

- 10 DB Front Squats

- 200m Row

Rest 1 Minute

AMQRAP in 3 minutes:

- 10 DB Thrusters

- 200m Row

 

    

After Class Strength and Conditioning

Pin Press:

6 Reps @ RPE 6

6 Reps @ RPE 7

6 Reps @ RPE 8 x 2 sets

 

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:

Burpees

5 min AMRAP - 30secs on 30 secs 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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