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Wednesday June 5th - Week 3 of 3 - Testing Week

Warm-Up

- 250m Row

- PVC Mobility

- Burgener Warm up with PVC

2x

- 5 Wide Grip Presses with Empty Barbell

- 5 OHS

- 5 HSS

- 5 Squat Snatch

 

A. Snatch

- Establish 1 Rep Max

 

B. Competition Day - For Time

- 2k Row

 

After Class Strength and Conditioning

Rest

 

*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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