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Monday Feb 11th Week 7 of 7

Warm Up

- 200m jog

- High Knees length of rig

- Butt Kickers length of rig

x2

- 10 KBS (lighter weight)

- 5 Scap Pull-ups

- 5 C's and D's

- 3 reg/3 wide/3 diamond Push-ups

 

A. Bench Press

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

-6 Reps @ RPE 8 (78%) x 3 Sets 

 

B. Practice - Deconstructed Helen - 6 Rounds for Quality Reps

- 200m Run

- 30 Sec Rest

- 11 KBS (1.5/1pood)

- 30 Sec Rest

- 6 Pull-ups

- 30 Sec Rest

 

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 20 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.
• 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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