Valkyrie Strength and Conditioning – Group Class
Weightlifting
Deadlift (~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 1×1, note “RPE 8” in comments.
Metcon
Metcon (AMRAP – Rounds)
6 Minute EMOM:
10 Kettlebell Devil’s Press (you choose weight)
*Score = successful rounds (max is 6).
*Scale reps as needed, note weight used in comments.
Strength Class
1 1/2 Back Squat (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @70%
1×5 @ RPE 7 (79%)
2×5 @ RPE 8 (81%))
*Squat to depth with control, extend to just above parallel, then go back down to depth and stand fully to complete the rep.
*Record final 2×5, note “RPE 8” in comments.
Bent Over Row (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×8 @ RPE 6 (68%)
1×8 @ RPE 7 (71%))
*Record final 1×8, note “RPE 7” in comments.