Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Shoulder Press (Find 5RM)
Find your 5 Rep Max
Be Smart with your jumps.
20:00 running clock.
If/when you find your 5 rep max before time is up, take 10-20 lbs off and do sets of 5 until all the weight is stripped or time is up.
Accessory
Dual Dumbbell Alternating Bench Press (4 x 20
@RPE 8-9)
4 sets, 20 reps (10 each side)
@RPE 8-9
Rest 1-2 minutes.
Option A: SUPERSET
Rest 1-2 minutes between superset.
Dual Dumbbell Lateral Raises (3 x 12-15
@RPE 8-9)
3 sets, 12 reps
@RPE 8-9
Rest 1-2 minutes.
Weighted Push-ups (3 x 10-12
@RPE 8-9)
3 sets, 10-12 reps
@RPE 8-9
Max Reps of Bodyweight Push-ups if you aren’t past 15 reps Bodyweight
OPTION B: Metcon
Metcon (Time)
4 Rounds
12 Weighted Sit-ups (35/25#)
15 Push-Ups
3 Hang Power Snatches (135/95#)
Scale: choose a snatch weight that allows you todo 3 reps unbroken.