Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench Press (TEST 1RM BENCH PRESS!
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%)
1×1 @ RPE 9 (94-97%)
1×1 @ RPE 10 (1RM Attempt)
*If successful, keep adding weight and doing singles!)
CASH OUT
Metcon (Checkmark)
1 Minute each R/L:
Lacrosse Ball Pec Smash
1 Minute each R/L:
Lacrosse Ball Tricep Smash
2x – :10 each
Hanging Partner Shoulder Stretch
