Valitus Strength and Fitness

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.

Back Squat (6,6,4,2)

Set 1: 73% 6 reps

Set 2: 83% 6 reps

Set 3: 88% 4 reps

Set 4: 93% for 2 reps

Set 4: 1-2 Reps in Reserve (RIR) if that means slightly lower % than do so.

Metcon (AMRAP – Rounds and Reps)

“Bloody Monday”

14min AMRAP:

20- Wallballs (20/14)

15- Back Extensions

12- Reverse Lunges (70/50)(50/35)

200m Run
Back Extensions can be done on Floor as Supermans or on the GHD’s if available

12 total Reverse Lunges

RPE- 7 maintain a continuous pace throughout, don’t break up Wallballs more than twice.

Mobility

Mobility

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch