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Group Class – Tue, Apr 30

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Valkyrie Strength and Conditioning – Group Class

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

In 4:00-

400m Run

Max Reps Alt. DB Snatches (50/35)

-2:00 rest in between rounds-
*Score = number of DB Snatches completed each round.

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%)
1×4 @ -10% of last set
)

*Record 1×1, note “RPE 8” in comments. Note drop set weights in comments (1×4 @ RPE 8, 1×4 @ -10%)

Pausing Deadlift (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%)
1×5 @ RPE 8 (80%))

*Pause 2 seconds 1-2 inches off the ground, then complete lift.

*Record final 1×5, note “RPE 8” in comments.

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