MUD - Base #3 - Week 2 - Monday

Macrocycle: “Murph’s Up Dude” - Week 15 of 25
Mesocycle: Base #3
Week: 2 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.

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Section 1

5 Rounds FIIT
20sec DB Left-arm Snatches (Heavy)
10sec Rest
20sec Air Squats
10sec Rest
20sec DB Right-arm Snatches
10sec Rest
20sec Air Squats
10sec Rest

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Section 2

3 x Hard* Super Sets
a. Dimel** Stiff-legged Deadlifts
b. Barbell Roll-outs

*Hard = 3 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.