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.
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)
Bicep wall stretch consists of facing a wall and placing a palm on the wall with fingers towards the floor. Slowly turn the torso away from the hand to facilitate a stretch in the bicep and forearm. Higher placement on the wall will result in a bigger stretch.
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 710 Strict Pull-ups @ Moderate weight – maintain control and quality RPE 710 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 715 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7-Rest 3 min b/t rounds-Scoring: Time
Seated Neutral Grip Cable RowStanding Tricep DB French Press