MUD Base #1 Week 1 - Sunday
Yes, Coach Kelly is planning a gym skate event, so get ready!!!
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
8 x 1min30sec Rounds
1 Clean + 2 Jerks (55%...+*)
*Add weight each set as technique allows.
2 Rounds FIIT (4 x 4min Stations)
Start on Either Station
A)
4min AMRAP
20 AbMat Sit-ups
10-20 Push-ups (50% of a Max Set)
B)
----1min Rest----
2min Row | Air Bike* Hard**
----1min Rest----
*start on either the rower or the air bike on the first round and then switch to the other machine the next time you get to that station.
**Hard = Fastest sustainable pace for the prescribed distance or time.
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) DB Incline Bench Press
B) Weighted Pull-ups
C) Decline Sit-ups
*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