Warm Up
- 200m jog
- High Knees length of rig
- Butt Kickers length of rig
x2
- 5 Good Mornings with empty barbell
- 10 Deadlifts
- 10 Push Ups
A. Bench Press
-1 Rep @ RPE 8 (90-93%)
-6 Reps @ RPE 8 (78%) x 3 Sets
B. Competition - 4 Rounds for Time
- 400m Run
- 15 Deadlifts (225/155)
After Class Strength and Conditioning
Pendlay Rows
-Myo-Reps*
-12-14 Reps @ RPE 8
-3-5 Reps
Barbell Curls
- 3 sets 12-15 reps @ RPE 8
Back Extensions on GHD (sub Arch on the floor)
- 3 sets for 15 reps (scale up by adding 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.