Base #2 - Week 2 -Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 6 of 16
Mesocycle: Base #2
Minicycle: Week 2 of 3

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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Section 1

3 Rounds FIIT (6 Stations)
Starting at Either Station

A)
In 3min
1 Hard Set* Bench Press** (60%)
With Time Remaining,
Hard*** Row

B)
In 3min
1 Hard Set* Bent-over Rows** (~Same as 60% of Bench Press Weight)
With Time Remaining,
Hard*** Air Bike


*Hard Set = 2 RIR

**If you did yesterday's DUBS workouts, then we are going to replace a couple of exercises:
Replace Bench Press with Double DB Chest Flys
Replace Bent-over Rows with Double DB Reverse Flys

***Hard = Fastest sustainable pace for the prescribed distance or time. Today, try to pick the fastest pace on each machine that you can hold across all rounds. Update that pace as needed.

Article: MovementLink’s Cardio Pacing Tables

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Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) Double DB Incline Bench Press
B) Double KB Alternating One-arm Gorilla Rows
C) Strict Toes-to-bars or Hanging Knee Raises


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve