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Friday July 5th - Week 4 of 10

Reduced Schedule this week: Coached Classes only at 8am, 5pm, and 6pm.  Open Gym from 9-5.

Warm Up

- 250m row

- 3 Wall Walks

x2

- 10 Back Squats with empty barbell

- 10 Thrusters

- 5 Cleans

- 5 Push-ups

-5 Scap-Pullups

 

A. Back Squat

-8 Reps @ RPE 6 (~67%)

-8 Reps @ RPE 7 (~71%)

-8 Reps @ RPE 8 (~74%) x 3 sets

 

B. Mental Toughness Day - For Time

- Cash In: 750m Row

6 Rounds

1 Thruster (155/105)

2 Bar Muscle Ups

3 Cleans (155/105)

4 HSPUs

- Cash Out 750m Row

 

After Class Strength and Conditioning

Hip Thrusts

-12 Reps @ RPE 6

-12 Reps @ RPE 7

-12 Reps @ RPE 8 x 3

 

Arnold DB Press

-Myo-Reps*

-12-14 Reps @ RPE 8

-3-5 Reps 

 

Tabata Hollow and Arch Holds: 8 rounds of each- Scale up by adding weight

- 8 Rounds 20 secs work /10 sec 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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