Valkyrie Strength and Conditioning – Group Class
Weightlifting
Back Squat (~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 heaviest single and note “RPE 8”.
Metcon
Metcon (Time)
For Time:
30-20-10
Front Rack Lunges (95/65, R/L = 2)
V-ups
*8 Minute Cap*
*Scale BB weight/sub tuck-ups as needed.
*Rx V-ups = straight legs, touch shoelaces.
Strength Class
Pausing Bench Press (1×10 w/empty bar (first 5 normal tempo, second 5 add pause)
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.
Pausing Deadlift (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
2×5 @ RPE 7 (75%))
*Pause 2 seconds 1-2 inches off the ground, then complete lift.
*Record final 2×5, note “RPE 7” in comments.