MUD - Peak Week 1 - Monday

Macrocycle: “Murph’s Up Dude” - Week 22 of 25
Mesocycle: Peak Week 1
Week: 1 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.

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Section 1

Back Squats
Warm-up Sets
1 Set of 5 (40%) - 8:00
1 Set of 4 (55%) - 6:30
1 Set of 3 (65%) - 5:00
1 Set of 2 (75%) - 3:30
1 Set of 2 (80%) - 2:00

Then, Choose A or B

A)
This option is for those interested in establishing a 1 RM this cycle.
Working Sets (Using 3min Rounds)
1 Set of 1 (85%)
4 Sets of 1 (90%)

B)
This option is for beginners or intermediate/advanced athletes more interested in general strength and muscle building.
Working Sets (Using 3min Rounds)
1 Set of 1 (85%)
1 Set of 1 (90%)
1 Set of 1 (85%)
2 Sets of 6 (70%)

Article: Estimating 1 Rep Maxes

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Section 2

2 Rounds (4 Stations)
Starting at Either Station

A)
2min
Row or Air Bike (Hard)*

*Start on either, but alternate to other machine in 2nd round.

----1min Rest----

B)
2min AMRAP FIIT
Sumo-Deadlifts (50% of Deadlift)

----1min Rest----


*Medium = 20min Race Pace