Group Class – Sat, May 4

Valkyrie Strength and Conditioning – Group Class

Metcon

Metcon (Time)

For Time:

1 Mile Run

50-40-30-20-10

Kettlebell Swings (53/35)

25-20-15-10-5

Hand Release Push-ups

1 Mile Run

Rx+: Heavier KB

*35 Minute Cap*
*Scale distance/reps as needed!

Strength Class

Pausing Bench Press (*2 second pause at chest*

1×10 w/empty bar (first 5 reps no pause, second 5 reps practice pause)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @70%
1×5 @ RPE 7 (79%)
1×5 @ RPE 8 (81%)
1×5 @ RPE 9 (84%))

*Record final 1×5, note “RPE 9” in comments.

Tempo Back Squat (1×10 w/empty bar (first 5 normal, second practice 303 tempo)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×8 @ RPE 6 (68%)
2×8 @ RPE 7 (71%))

*Tempo = 303 (3 second descent, no pause at the bottom, 3 second ascent).

**Record final 2×8, note “RPE 7” in comments.