MUD - Base #3 - Week 1 - Monday
Macrocycle: “Murph’s Up Dude” - Week 14 of 25
Mesocycle: Base #3
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
10 Double DB Hang Clean + Thrusters (Heavy)
1min Rest
Section 2
3 x Hard* Super Sets
a. Dimel** Stiff-legged Deadlifts
b. Barbell Roll-outs
*Hard = 4 RIR (Reps in Reserve)
Shoot for 8-15 reps in set 1.
**A Dimel Deadlift starts at the top and the athlete only goes down as far as mobility allows, not to the ground. This cycle is a stiff-legged variation of the dimel deadlift.