Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Power Clean (5 x 3
@RPE 8)
5 sets, 3 reps
@RPE 8
Rest 1 minute between sets
Accessory
Option A: SUPERSET
Rest 1-2 minutes between superset.
Clean Deadlift (3 x 3
@RPE 8-9)
3 sets, 3 reps
@RPE 8-9
The clean deadlifts starts at a normal speed, then get explosive when the barbell gets past the knees. You set-up and execute as if you’re going to do a full clean. Thats the difference between a clean deadlift and a powerlifting type deadlift.
OPTION B: Metcon
Pull-ups (4 x Max Reps
@RPE 8-9)
4 sets, Max Reps
@RPE 8-9
You should stay between 3-10 reps.
Add weight if bodyweight is too easy. Use regressions if you don’t have at least 3pull-ups.
Single Arm Dumbbell Row (4 x 10/10
@RPE 8-9)
4 sets, 10 reps each side
@RPE 8-9
Metcon (AMRAP – Rounds)
AMRAP 12′
1-2-3-4-5-6-7-8-9-10-X
Burpees
Barbell Rows (135/95#)