Valkyrie Strength and Conditioning – Group Class
Metcon
Laura (AMRAP – Rounds and Reps)
21 Minute AMRAP, with a partner:
30 Calorie Row
20 Lateral Burpees over Rower
10 Power Cleans (155/105)
Share work as desired, one partner works at a time – “I go, you go”.
Score = rounds + reps
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%)
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%)
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%)
2×5 @ RPE 8 (80%))
*Pause 2 seconds 1-2 inches off the ground, then complete lift.
*Record final 2×5, note “RPE 8” in comments.