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Tuesday Feb 5th - Week 6 of 7

Warm Up

- 250 meter Row

- Banded Hip Walk Length of Rig

- 10 Banded Air Squats

-10 Banded Hip Thrusts

x2

- 5 Press with empty barbell

- 5 Push/Split Jerks

- 5 Front Squats

- 5 HPC

- 5 OHS

 

A. Cleans - 5 EMOM with 10 Minutes to build to a heavy single (85-90%)

Min 1-5: 1 Squat Clean with 1 sec pause at the knees (build up to 65% range)

10 minutes to build to heavy single Clean and Jerk (85-90%) 

 

B. Practice- 20 Minutes For Quality Reps

- 10 Slam Balls

- 15 Single Arm Overhead Squats (50/35)

- 20 Weighed Situps

 

After Class Strength and Conditioning

Stiff Legged Deadlifts

-8 reps @ 6 RPE (68%)

-8 reps @ 7 RPE (73%)

-8 reps @ 8 RPE (78%) x 4 sets

Overhead Tricep Press

*Myo-Reps

-12-15 Reps @ RPE 8

-3-5 Reps

Hollow Rocks

- 3 sets x 30 reps

*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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