Monday 01/13/2025

Good Day MEF, what goals would you like to accomplish this week?

Strength: Shoulders and Back (15 minutes)

1A. DB Seated Shoulder Press 4x5 @ 7 RPE (sit on a box)

1B. DB Rear Delt Fly 4x8 @ 7 RPE (VIDEO)

Shoulder Finisher:

-DB Front Raise + DB Lateral Raise 3x10

1 DB Front Raise + 1 DB Lateral Raise = 1rep

Conditioning: For Time (15 minute cap)

-50 Curtis Ps (105/70) (95/65) (75/55)

1 "Curtis P" complex = 1 Power Clean, 1 Lunge (each leg), and 1 Push Press

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: