MUD Base #1 Week 1 - Monday
Today is Day 1 of Jacob’s Selection process - Jacob is a bad ass, we are rooting for him, and know that if gets selected or not this time around, we hope he’s proud of everything he has accomplished to this point! Cheers to Jacob and others like him!
Macrocycle: “Murph’s Up Dude” - Week 1 of 25
Mesocycle: Base #1
Week: 1 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.
Section 1
12min AMRAP FIIT
1 Left-arm DB Turkish Get-ups* (Heavy)
6 Left-arm DB Snatches
12 Air Squats
1 Right-arm DB Turkish Get-ups* (Heavy)
6 Right-arm DB Snatches
12 Air Squats
*Start laying on the ground and end standing up, so you can go straight into your snatch reps.
Section 2
2 Hard* Super Sets
a. Back Rack Left-leg Bulgarian Split Squats (~25-40% of a 1 RM Back Squat)
b. DB/KB Left-arm Side Bends
c. Back Rack Right-leg Bulgarian Split Squats
d. DB/KB Right-arm Side Bends
Hard* = 4 RIR (Reps in Reserve)
1st Set Should be between 8 and 20 reps
Note: In this 3-week cycle, we will be performing this super set each Monday, so note weights, reps, etc.