Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Bench Press (4 x 8
@RPE 8-9)
4 sets, 8 reps
@RPE 8-9
Rest 1-2 minutes.
Accessory
Dual Dumbbell Standing Shoulder Press (3 x 10-12
@RPE 8-9)
3 sets, 10 to 12 reps
@RPE 8-9
Option A: SUPERSET
Rest 1-2 minutes between superset
Barbell Upright Row (4 x 10-12
@RPE 8-9)
4 sets, 10-12 reps
@RPE 8-9
Skullcrushers (4 x 10-12)
4 sets, 10 to 12 reps
@RPE 8-9
OPTION B: Metcon
Metcon (No Measure)
10 Rounds
3 Dual Dumbbell Power Clean (65/45#)
3 Dual Dumbbell Push Press (65/45#)
3 Deficit Push Ups
10/7 Calories Air Bike