Valkyrie Strength and Conditioning – Group Class
Weightlifting
Back Squat (25 Minutes, build to a heavy single)
*Warm up steadily, completing enough reps to feel warm, but not enough to tire you out before reaching maximal weights. Reserve 10+ minutes for heavy attempts.
For example-
Empty bar: 5 Reps
35%: 5 Reps
45%: 4 Reps
55%: 3 Reps
65%: 2 Reps
75%: 1 Rep
85%: 1 Rep
Just under previous max: 1 Rep
(ideally you have 10+ minutes left at this point)
Just over previous max: 1 Rep
…?
*Feel free to adjust as needed based on what works or you!
Metcon
Metcon (AMRAP – Rounds)
8 Minute EMOM:
1st: 7 Hang Squat Cleans (125/85)
2nd: 40 Double Unders
Rx+: 155/105, 60 DU
*Score = successful rounds (max is 8).