Valkyrie Strength and Conditioning – Group Class
Weightlifting
Sumo Deadlift (25 Minutes, build to a heavy single)
*Warm up steadily, completing enough reps to feel ready, but not enough to tire you out before reaching maximal weights. Reserve 10+ minutes for heavy attempts.
For example-
Empty bar: 5 Reps
35%: 5 Reps
45%: 4 Reps
55%: 3 Reps
65%: 2 Reps
75%: 1 Rep
85%: 1 Rep
Just under previous max: 1 Rep
(ideally you have 10+ minutes left at this point)
Just over previous max: 1 Rep
…?
Metcon
Metcon (Time)
3 Rounds For Time:
5 Wall Walks
30 Goblet Lunges (R/L=2, 53/35)
*10 Minute Cap*
*RX+: 1 wall facing HSPU at the top of each wall walk.