Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Bench Press (4 x 6
@RPE 8-9)
4 sets, 6 reps
@RPE 8-9
Rest 1-2 minutes
Accessory
Dual Dumbbell Seated Shoulder Press (4 x 12-10-8-Max Reps
@RPE 8-9)
4 sets, 12, 10, 8, then max reps.
@RPE 8-9
Rest 1-2 minutes.
Increase the weight from set 1-3, then go back to the same weight you used for the first working set and go to failure with that weight on your 4th set.
Option A: SUPERSET
Rest 1-2 minutes between superset
OPTION B: Metcon
Barbell Upright Row (4 x 10-12
@RPE 8-9)
4 sets, 10-12 reps
@RPE 8-9
Dual Dumbbell Skullcrushers (4 x 10-12
@RPE 8-9)
4 sets, 10-12 reps
@RPE 8-9