Valkyrie Strength and Conditioning – Group Class
Weightlifting
Thruster (3-3-3-3-3)
*Add weight as desired, record heaviest set of 3.
Metcon
Metcon (Time)
3x500m Row
-Rest 2-3 minutes between efforts-
*Record working time for each interval.
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%)
1×5 @ -5% of last set)
*Record final 1×5, note “RPE 9” in comments. Note weight used for drop set of 5 as well 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%)
3×8 @ RPE 7 (71%))
*Tempo = 303 (3 second descent, no pause at the bottom, 3 second ascent).
**Record final 3×8, note “RPE 7” in comments.