Call us now 540-412-8417

Monday May 13th Week 8 of 8

Warm Up

- 2 minute easy row

- Inch Worm length of rig

- Broad Jump length of rig

x2

- 10 Back squats with empty barbell

- 10 Deadlifts

- 5 HPC

- 5 Front Squats

- 5 Push Press

 

A. Back Squat

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

-4 Reps @ RPE 9 (~86%)

-Subtract 10% from above set for 4 Reps x 3 Sets


B. - Competition Day - 5 Rounds For Time

- 9 Deadlifts (135/95)

- 5 Squat Cleans

- 3 Thrusters

 

After Class Strength and Conditioning

Lever Rows

-10 reps @ RPE 7

-10 reps @ RPE 8

-10 reps @ RPE 9 x 3

Barbell Curls

-Myo-Reps*

-14-16 Reps @ RPE 8

-3-5 Reps

L-Hang Holds

- Accumulate as much time as possible in 7 mins

*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.



Request Information Now!