Valitus Strength and Fitness – ValitusFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
Power Clean (1x Max Effort)
Starting at 50-60% of 1rm
Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 2 reps
Set 5: Max Effort Reps from 1set set weight
Aim for 10-15 reps for Max Effort
Metcon (Time)
“My Pony”
5 Rounds For Time:
21/18- Cal Row
5- Power Cleans (135/95)(115/80)
15sec- L-Sit Hold
20min Time Cap
Choose a weight that you can move fast and well
L-Sit can be held on floor or rings
Mobility
Mobility:
1min- Downward Dog
30sec- Cobra Pose
1min- T-Spine Rotation (per side)
1min- Half Kneeling Hamstring Stretch
1min- Downward Dog
20rnds- Cat/Cow
1min- Forward Fold
2min- Hip Flexor Stretch (per side)
5min Accumulation Stretch in bottom of squat
2min- Reclined Bound Angle Pose
Leave a reply