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Tuesday June 11th - Week 1 of 10

Warm Up

- 200m Run

- Inch Worm Length of Rig with 1 push-up

- High Knees Length of Rig

x2

- 10 Deadlifts with empty barbell

- 10 Good Mornings

- 10 scap Pull-ups

- 5 C's and D's

 

A. Deadlift

-8 Reps @ RPE 7 (~71%)

-8 Reps @ RPE 9 (~76%)

 

B. Practice Day - 4 Rounds For Quality Reps - Every 3 minutes

- 200m Run

- Max Reps of Pull-ups

Work is completed at 2:00 minute mark; 1:00 minute of rest

 

 

After Class Strength and Conditioning

3-0-3 Tempo Overhead Squats

-10 reps @ 7 RPE

-10 reps @ 8 RPE

-10 reps @ 9 RPE

 

DB Hammer Curls

*Myo-Reps

-14-16 Reps @ RPE 8

-3-5 Reps

 

V-Ups - 6min AMRAP

Small sets; keep rest to minimum

*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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