Base #3 - Week 3 -Sunday
Macrocycle: “There’s Something About Mary-thon” - Week 15 of 25
Mesocycle: Base #3
Minicycle: Week 3 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
8 Rounds FIIT
1min to Complete 3 Bench Presses (70%)
1min to Complete 4-8 Strict Pull-ups (33% of a Max Set)
1min Row *| Air Bike* (**)
1min Rest
*Alternate Between the Rower and the Air Bike Each Round
**First 6 Rounds: Medium = The fastest pace that, fresh, would be sustainable for a 20 minute time trial.
Last 2 Rounds: Hard = Fastest Sustainable Pace for the Prescribed Time/Distance
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