Base #3 - Week 2 - Sunday
Macrocycle: “There’s Something About Mary-thon” - Week 14 of 25
Mesocycle: Base #3
Minicycle: Week 2 of 4
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.
Section 1
5 x 7min Rounds FIIT
1 Hard* Set Bench Press (60%)
1 Hard* Set Strict Pull-ups
30sec Row (Max Effort)
Rest with Remaining Time in Each Round
*Hard = 1-2 RIR
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) Weighted Ring Dips
B) Double KB Alternating One-arm Gorilla Rows
C) Band Kneeling Crunch
*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