Valkyrie Strength and Conditioning – Group Class
Weightlifting
Shoulder Press (~Deload Week~
1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ RPE 8 (90-93%)
1×4 @ RPE 8 (84%))
*Record 1×1, note “RPE 8” in comments.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
400m Run
5 Bar Muscle-ups
*Score = rounds + reps. 400m = 4 reps (1 for each 100m).
*Sub 8 C2B, or 12 Pull-ups/Ring Rows as needed.