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Friday May 10th - Week 7 of 8

Warm Up

- 250m Row

- Banded Hip Walk Length of Rig

- 10 Banded Air Squats

- 10 Banded Hip Thrusts

x2

- 10 Deadlifts with empty barbell

- 5 Good Mornings

- 5 Wallball Cleans

- 5 WallBall Shots

 

A. Deadlift

-1 Rep @ RPE 8

-4 Reps @ RPE 9 (~86%)

-Subtract 10% from above set for 4 Reps x 2 Sets

 

B. Competition Day - Benchmark Workout Karren

For Time:

- 150 Wallballs (20/14)

 

After Class Strength and Conditioning

3-0-3 Back Squat

-3 Reps @ RPE 7

-3 Reps @ RPE 8

-3 Reps @ RPE 9

- Subtract 5% from above set for 3 Reps  x 2 set 

DB Overhead Press

-Myo-Reps*

-14-16 Reps @ RPE 8

-3-5 Reps 

Handstand/Handstand Pushups/Handstand Walking Practice

- 8 Min AMRAP - Don't go to failure on any set; keep rest periods short but sufficient to maintain proper form on 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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