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Friday June 7th - Week 3 of 3 - Testing Week

Warm Up

- 200m run

x2

- 10 Deadlifts with empty barbell

- 5 Good Mornings

- 5 KBS with light KB

- 5 Scap Pull-ups

- 5 C's and D's

 

A. Deadlift

-Establish 1 Rep Max 

 

B. Competition Day - Benchmark Workout Helen (Last completed on 1/30)

3 Rounds For Time:

- 400m Run

- 21 KBS (1.5/1)

- 12 Pull-ups

 

 

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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