Monday 01/27/2025

GO BIRDS!

Happy Monday, remember your focus determines your reality, let's focus on bettering ourselves one day at a time!

Strength: DB Shoulder Press

1A. DB Seated Shoulder Press 5x3 @ 8-9 RPE (sit on a box)

1B. DB Rear Delt Fly 4x8 @ 8-9 RPE (VIDEO)

Shoulder Finisher:

-DB Front Raise + DB Lateral Raise 3x8

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

Conditioning: 8 Rounds (20-minute cap)

-6 Push ups

-12 Power Snatches (115/95) (95/75)

-24 Ring Rows

-36 Hip Taps (similar to shoulder taps, but tap opposite hand to opposite hip)

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: