RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they choseRPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
3 Rounds15/12 cal Row15 Banded Bicep Curls (light band – fast reps)15/12 cal Ski15 Banded Tricep Extensions (light band – fast reps)-into-2 rounds10 PVC Pass Throughs5 PVC Around the Worlds (each direction)10 Arm Circles (each direction)5 Down Gog/Seal Pose Transitions
Focus: Move with intention and take machine work at an easy/moderate pace
Demo Videos
Banded Bicep CurlsBanded Tricep ExtensionPVC Pass throughPVC Around the WorldsBig Arm Circles w/ExplanationDownward to Upward Dog Transitions
1 min Banded Overhead Shoulder Distraction (each side)1 min Thread the Needle (each side)1 min Pigeon Pose (each side)30 sec Cross Leg Forward Fold (repeat with opposite leg on top)1 min Foam Roll Glutes (each side)
Banded Overhead Shoulder DistractionThread the needleBicep Stretch on the WallTricep Smash
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality12 Ring Y Raise @ moderate weight – maintain quality10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality10 Single Arm DB Skull Crusher @ moderate weight – maintain quality-Rest 3 min b/t rounds-Scoring: Time
Better Power Transfer through your First Push