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 Row10 Scap Pull-ups15 Bent Over Barbell Rows (empty bar)5 Iron Cross (each side)5 Down Dog/Seal Pose Transitions
Demo Videos
Scap Pull UpsBent Over Barbell RowIron CrossDown Dog/ Seal Pose Transition
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
4 Sets:6 DB Bent Over Row - RPE 812 Underhand Barbell Row - RPE 725 Ring Rows - RPE 6-Rest 2:00-3:00 b/t sets-*Log score as weight on DB for Bent Over Row
Demo Video
Double Dumbbell Bent Over RowBent Over Barbell Row Underhand GripRing Row
*Shock method is a specific rep set if 6-12-25 and goes from a challenging compound movement to a moderate challenging movement using the same muscle groups into the lightest/easiest movement. Each set is meant to feel very intense by the finish and will be just as much mentally challenging as it is physically. An example of this is 6 Bench Presses, 12 Pushups and then 25 DB Flys.
1 min Standing QL Doorway/Rig Stretch (each side)1 min Foam Roll Lats1 min Thread the Needle (each side)1 min Bicep Wall Stretch (each side)