Good Morning MEF, Take a moment today to appreciate the work you put in this week, both inside and outside of the gym!
Strength: 12-minute EMOM
-3 OH Squats
continue to add weight each new minute until you feel that you are at a 8-9 RPE, then work at that weight for the remainder of the EMOM
Conditioning: For Time (15 minute cap)
30-24-18-12-6
-DB Floor Press (VIDEO)
-Alternating V-Ups
-KB Swings
PROGRAM NOTE: WHAT IS RPE? (you will see more RPE sets programmed moving forward)
RPE—Rate of Perceived Effort—is a subjective measurement of how hard someone feels they are working during physical activity. RPE can be a helpful way to get accustomed to how your body feels during a workout by tuning into how heavy you are breathing and how fast your heart is beating. On the RPE Scale, zero (0) = rest, and ten (10) = maximal effort. See chart below:
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