Valkyrie Strength and Conditioning – Group Class
Weightlifting
Shoulder 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%)
1×4 @ RPE 8 (84%)
2×4 @ -10% of last set)
*Record 1×1, note “RPE 8” in comments. Note drop set weights in comments (1×4 @ RPE 8, 2×4 @ -10%)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
12 Ring Dips
20 Double Dumbbell Walking Lunges (50’s/35’s)
*Score = Rounds + Reps (every lunge = 1 rep)
*Hold dumbbells any style.