Valkyrie Strength and Conditioning – Group Class
Weightlifting
Complex: 1 Push Jerk + 1 Split Jerk (20 Minutes, build throughout.)
*Record heaviest complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
5 STOH @ 70% of heaviest complex
25 Air Squats
*Score = rounds + reps, note STOH weight in comments.
*STOH is from the floor.
Strength Class
Floor Press (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
2×5 @ RPE 8 (80%))
Record final 2×5, note “RPE 8” in comments.
Tempo Back Squat (1×10 w/empty bar (first 5 no tempo, second 5 practice tempo)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×10 @ RPE 6 (62%)
1×10 @ RPE 7 (64%)
2×10 @ RPE 8 (66%))
*Tempo = 303 (3 second descent, no pause at the bottom, 3 second ascent).
*Record final 2 sets of 10, note “RPE 8” in comments.