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Wednesday June 12th - Week 1 of 10

Warm-Up

2 minutes of Jump Rope

2x

- 10 Press with Empty Barbell

- 5 Front Squat

- 10 Push-Ups

- 10 sec Hollow Hold

 

A. Press -

- 8 Reps @ RPE 7 (~71%)

- 8 Reps @ RPE 9 (~76%)

 

B. Practice Day - 3 Rounds For Quality Reps

- 2 minutes of Single Arm Thrusters - Alternate as needed; Rest 30secs

- 2 minutes of Lateral Plank Walks; Rest 30 secs

 

After Class Strength and Conditioning

Front Squat

Myo-Reps

14-16 reps @ RPE 8

3-5 Reps

 

3-0-3 Tempo Bench Press

-70% of Estimated 1 Rep Max (for a 3-0-3 BP) - AMRAP

-63% of Estimated 1 Rep Max x 12 reps x 2 sets

 

Aerobic Capacity

-Run/Row/Bike (Choose one)

- 200m/250m/1200m x 2 sets / rest 45sec between sets 

 

*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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