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Tuesday May 14th - Week 8 of 8

Warm Up

- 200m Run

- 3 Wall Walks

x2

- 10 Bent Over Barbell Rows with empty barbell

- 3 Standard/3 Wide/3 Diamond Push Ups

- 10 Strict Press with barbell

A. Bench Press

-1 Rep @ RPE 8

-4 Reps @ RPE 9 (~86%)

-Subtract 5% from above set for 4 Reps x 4 Sets

 

B. Practice Day - For Quality Reps

- 7 HSPUs

- 50ft Sled Pull (90/60)

- 8 HSPUs

- 50ft Sled Pull

- 9 HSPUs

- 50ft Sled Pull

- 10 HSPUs

- 50ft Sled Pull

 

After Class Strength and Conditioning

2 inch Deficit Deadlifts

-3 reps @ 7 RPE

-3 reps @ 8 RPE

-3 reps @ 9 RPE

-5% from above for 3 more set of 3 Reps 

Floor Press

*Myo-Reps

-14-16 Reps @ RPE 8

-3-5 Reps

Tabatta Hollow Holds - Use a PVC pipe (add fractional or 2.5lb plate to PVC) extended overhead as part of hold

20 sec Hold and 10 sec rest for 8 Rounds

*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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