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Wednesday Feb 6th - Week 6 of 7

Warm-Up

- 200m Run

- 10 Banded Air Squats

- 10 Banded Hip Thrusts

2x

- 5 Back Squats with Empty Barbell

- 5 Front Squats

- 5 HPC

- 5 Burpees

- 5 Knee Raises or KTE

 

A. Back Squat

-1 Rep @ RPE 8 (90-93%)

-6 Reps @ RPE 8 (78%) x 3 Sets

 

B. Practice Day - For Quality Reps

- 200m Run with Sandbag

- 21 Toes To Bar

- 15 Push-ups

- 9 Front Squats (115/75)

- 200m Run with Sandbag

-21 Toes To Bar

-15 Push-ups

-9 Hang Power Cleans (115/75)

-200m Run with Sandbag

 

After Class Strength and Conditioning

Close Grip Bench Press (Make sure you have a spotter or use safety catches)

-Myo-Reps*

-14-16 Reps @ RPE 8

-3-5 Reps

Barbell Rows

-3 Sets of 12-15 Reps @ RPE 8

GHD Situps (sub weighted abmat situps)

-3 Sets of 25 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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