Valkyrie Performance

Accountability Integrity Attitude

WEEK 1 of Starter Package:

Day 1: Max Effort Lower

STRENGTH: 

1RM Wide Stance Box Squat

ACCESSORIES: 

A) 3RM Front Squat

B) 3x10 ea leg Front Rack BB walking Lunges

C) 4x25 Banded KB swings (35 or 53lbs)

D) 4x25  Banded Good Mornings

CONDITIONING:

1 Mile Run for time 

Day 2: Dynamic Effort Upper

STRENGTH:

9x3 (3x3 at each grip) Speed Bench at 50% of 1RM Bench + Bands from the bottom

Grips include- 3x3 @ close, 3x3 @ medium, 3x3 @ wide (Rest 30 sec btwn sets)

ACCESSORIES: 

A) 3xME Wide Grip Strict Pull Ups (use band if needed) 

B) 3x 8-10 inverted, feet elevated , rows. (wide grip thumbless)

C) 3x10 Bent Over BB rows - Overhand

D) 4x20 Side Rear Delt Raises with 5lbs

CONDITIONING:

2,000m Row For Time 

Day 3: Active recovery/Skill Work

  • 10 Minutes Mobility Work (Lacrosse Ball, Foam Roll, Band work) 
  • 20 Minutes of Rowing/Biking/Running at a Conversational Pace
  • 20 Min EMOM:
    • Min 1: 30 Seconds FLR
    • Min 2: 30 Seconds Flutter Kicks in Hollow Hold
    • Min 3: 30 Seconds R Side Plank
    • Min 4: 30 Seconds L Side Plank 
    • Rest Remaining 30 seconds of each minute 
  • 10 Minutes Stretching 

Day 4: Dynamic Effort Lower

STRENGTH:

A) Max Height- Seated Box Jump

Do NOT Jump until failure- recommend filming yourself and make advancement calls based on video

B) 12x2Wide Stance Box Squats at 50% of 1RM +  bands from bottom (30-60 seconds rest btwn sets)

C) 8x1 SPEED deadlifts(conventional) at 40% bar weight + bands from the bottom (rest 30 seconds btw sets)

ACCESSORIES: 

A) 3x8 Each Leg BB Backloaded, rear foot elevated bulgarian split squats

B) 3x8 STRICT Glute Ham Raises on GHD

C) 3x20 Reverse Hyper 

CONDITIONING:

50 Calorie Assault Bike For Time 

Rest 1:1 Then Complete-

20 seconds hard/20 seconds easy on bike for 10 minutes - Record Total Calories

Day 5: Max Effort Upper

STRENGTH:

1RM Floor Press- Regular Grip, Straight Bar

ACCESSORIES: 

A) 3x10 Close Grip BB Floor Press

B) 3x8 DB Bench Press on Flat Bench (Neutral/Close Grip) 

C) 3x8 DB Tate Press 

D) 4x25 Banded Tricep Push Downs (Extensions)

CONDITIONING:

Fran:

21-15-9

Thrusters at 65#

Pull Ups (Modified= use bands or complete jumping pull ups)