MUD - Peak - Week 3 - Wednesday

Macrocycle: “Murph’s Up Dude” - Week 24 of 25
Mesocycle: Peak Week 3
Week: 3 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

Bench Press
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%)
1 Set of 1 (90%)
3 Sets of 1 (95% or Higher)

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 (90% or Higher)
1 Set of 6 (80%)
1 Set of 6 (75%)

*After each working set of bench presses, super set it with 1 hard set (0-1 RIR) of Weighted Pull-ups with the goal of your first set being somewhere between 6 and 10 reps.

Article: Estimating 1 Rep Maxes

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Section 2

10min FIIT

Go until you cannot complete the specified number of reps unbroken.
1, 2, 3,...(+1) Strict Pull-up
2, 4, 6,...(+2) Push-ups

Then,
20-Second Max Effort Air Bike Sprint

Then,
Repeat, starting at 1 strict pull-up and 2 push-ups