Valkyrie Strength and Conditioning – Group Class
Weightlifting
Pausing Hang Squat Clean (5×3)
*Start from mid-thigh, slow transition to high hang, pause 1 second in high hang and then complete rep.
*Focus on bringing bar into hips during transition from mid-thigh, and then extending vertically from high hang start.
*May build or stay at the same weight, prioritize technique.
Metcon
Metcon (Time)
For Time:
800m Odd Object Carry
*12 Minute Cap*
You choose object. Use slam balls, sandbags, dumbbells, kettlebells, barbells, etc.
Strength Class
Pausing Back Squat (2×10 w/empty bar (first set no pause, second set add pause)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
1×5 @ RPE 8 (80%))
*2 second active pause at the bottom of each rep.
*Record final set of 5, note “RPE 8” in comments.
Bent Over Row (2×10 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%)
1×5 @ RPE 8 (80%))
*Record final set of 5, note “RPE 8” in comments.